CrossFit Juke Joint – CrossFit
Gymnastics HS Warm up (No Measure)
2 rounds of
10 Thoracic Extension Rotation (5 on each side)
Equipments Needed: None, Ab-mat (Optional)
Make sure do Part A and B both.
A: Metcon (AMRAP – Rounds and Reps)
*each 5ft HS-Walk is 1 rep, athlete may start HS-Walk from where he/she falls in case of falling. Of course, our goal is to be able to do all HS-Walk without falling
Scaling for HS-walk: HS- Kick
B: Metcon (Time)
3 rounds for time
10 Break Dancers with Push-up
15 Hand Plank Arch/Hollow
10 Hollow Body roll tuck up & V-up
20 Reverse Snow Angel
This is tweaked from Invictus Gymnastics Core workout.
All the explanation and demo on movements are in this link.