Thanks Cassie!

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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.

 

 

“Mattnasty”

rowers

Equipment is showing up every day!

Dynamic warm up 
Group warm up
50 heavy Russians.
50 frog legs
SKILL
3 position snatch  (2 second pause in the catch position)
Hip
Hang (above the knee)
Floor.
3-3-3-3-3
“MATTNASTY”
Amrap in 10 minutes.
7 strict hspu
10 pistols alternating
10 burpees to a plate
MAD MOBI 
Press ups
Pigeon
Knee on the wall
Hamstring up n over