Handstand Push Up Workshop – March 29th

Strength & Conditioning

Gymnastics Warm Up
8 minutes, alternating:
Right Side Plank (30 seconds)
Left Side Plank (30 seconds)

Strength
15 Minutes to establish a 5RM Front Squat

Conditioning
5 x 200m Run, rest 60 seconds between efforts. Aim to have the last round the fastest.


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CrossFit

Gymnastics Warm Up
Muscle Ups (rest 30-90 seconds)
OR
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

*Note: These do not have to be strict muscle ups

15 Minutes to establish a 1RM Snatch

Conditioning
5 x 200m Run, rest 60 seconds between efforts. Aim to have the last round the fastest.