Handstand Push Up Workshop Coming March 29th

Strength & Conditioning
Gymnastics Warm Up
8 minutes, alternating:
Single Arm Thrusters
Ring Rows

A) Single Arm, Single Leg Deadlift 3 x 8
-Pigeon Stretch (30 Seconds)-
B) One Armed Bench Press
-Tactical Frog (30 Seconds)-

Conditioning
EMOM ALAP 10
5 Dumbbell Push Presses
7 Abmat Sit Ups
21 Single Unders


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CrossFit
Gymnastics Warm Up
8 minutes, alternating:
Single Arm Thrusters
Ring Rows

Skill

5X1 Clean (just above the knee) and Jerks – work to a max for the day

Conditioning
EMOM ALAP 10
5 Unbroken Handstand Push Ups
7 Unbroken Toes to Bar
21 Double Unders

How to Build the Self-Confidence of a Champion – Gregg Swanson