Thanks Cassie!

Image-1 (1)

Thanks to Cassie Edmiaston for the great Tumbling and Gymnastics Seminar!

Handstand and Shoulder work is always applicable to CrossFit!

Dynamic warm up

Group warm up

50 n 50 ghd.

Skill
Warm up emom for 10 minutes
Min 1 -30 seconds Handstand walk/hold
Min 2 -30 seconds alternating KB snatch

Shoulder bully

Wod
For time.
500 meter row
15 power snatch 105/ 75
500 meter row
12 power snatch 125 /85
500 meter row
9 power snatch 145/100

MaD Mobi
Press ups
Pigeon
Hamstring up n over
Calf stretch.

 

 

Strength: Press

IMG_0417

Dynamic warm up
Group warm up
50 heavy Russian swings
Skill
Rope climbs
Internal/external rotation

 

Strength
Press
1-1-1-1-1
For time
21-15-9
Power cleans 135/95
KB swings 1.5/1.0
Lunges (steps

MAD MOBI
Shoulder bully
Kb shoulder bully
Corners stretch
Thoracic ext