#CrossFit #Hackney #WOD 5/12/2013 #withmomentum
CrossFit Gymnastics Day
Handstand Progressions – 10 min
Gymnastics Capacity
12 min 30 sec work / 30 sec rest
Strict HSPU / Kipping / Scaled
Burpee
Ring Lockouts
Candle Stick Rolls
Focus on skill execution not the speed of the movement
W.O.D
20min Team WOD
10 Thrusters
6 Box Jump 24/20
10 Russian KBS 32/24kg [Scale for Crossfit and other]
6 Burpees
Only one partner will be working at a time and cannot advance to the next movement until both partners have completed the movement. It does not matter which partner start the movement first, so if one partner starts the thrusters the other can do thrusters and then box jump.