9.12.19 – Skill + ROM WOD

CrossFit Georgetown – CrossFit

View Public Whiteboard

Activation

Foam Roll: Scaps, Delts, Traps, Lats, Thoracic Spine, Lower Back/Upper glute

Activation:

1×20 Banded Alt. Supermans (orange band)

Warm-up

3x

10 Pass Throughs

10 Banded Pull Aparts (red/blue band)

6 Cal AB

Gymnastics

Spend the next 15 minutes working on Handstand walking progressions

1. Shoulder taps – feet together, chest as close to the wall as possible, same hand to same shoulder

2. Parther assisted handstand holds – kick up freely having your partner use their arms as barriers to assist in your hold

3. Walks – using the same mechanics as a shoulder tap – feet together, shifting weight

Metcon (Time)

3 RFT

10min Time Cap
10 Shoulder taps each side OR 24′ Handstand walk (4 mat lengths)

8 Seated DB Strict press (35/25)

9/6 Cal AB

RomWod

Focus on lower back, glutes, hip flexors