Angelino CrossFit – Competition Series
Gymnastics
COMP-WOD: Handstands
A. Warm Up
10 inchworms
10 passthrough
10 round the worlds
10 band pull aparts
2 TIMES then
2 mins of shoulder extention/flexion mobility
B. Skill/Mobility:
10 mins of tripod variations/progressions
20-60 on 30 to 60 off
10 mins of handstand wall hold variations/progressions
20-60s on 30-60s off
20 mins if strength/mobility work
C. Strength:
3 rounds of
hanstand push up variations (sub max reps)
hollowbody holds 30-60s
floor weighted pass throughs with pvc 5r
barbell shoulder flexion stretch 60s
3 rounds of
prone hanstand shoulder flexion with pvc 30-60s holds
superman holds 30-60s
static standing shoulder extention with pvc 10 to 30s
barbell shoulder extention stretch 60s
