Handstand Push Up Workshop – March 29th

Strength & Conditioning

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

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

Conditioning

5 rounds of:
10 Wall Balls
15 Burpees

Rest 90 secs between rounds


Pete likes his coffee. Like, a lot.

Pete likes his coffee. Like, a lot.

CrossFit

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

5 x 2 Clean and Jerks @ 70-75% – do not go above percentage

Conditioning

5 rounds of:

5 Hang Cleans (full) 70Kg/45Kg
10 Wall Balls
15 Burpees

Rest 90 secs between rounds

(20 Minute Cap.)