Crossfit Garage – CrossFit

Warm-up (No Measure)

EMOM X 8

Minute 1: 8 Close Stance Squats + 10 Plank Shoulder Taps

Minute 2: 8 Straight Leg DL + 1 Handstand Kick-up/Attempt

Gymnastics

EMOM X 12

Minute 1: :40 Pistols or Pistol Progression

Minute 2: :40 Handstand/Wall Walk Hold Practice or HSPU Practice
Pistol Progressions:

Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo or weight)

Intermediate: Box Pistols,Rig Assisted Pistol, or Pistol w/toe hooked (see video on website)

Beginner: 2 Foot Close stance squat, Single leg DL, Single Leg Glute Bridge

Handstand Options:

Beginner Sequence:

Wall Walk into Hold→ Pike Shoulder Taps or Around the Worlds→ Headstand Holds

Intermediate Sequence:

Wall Walk Shoulder Taps→ Box Pike HSPU→ HSPU Negatives→ Elevated HSPU

Advanced Sequence:

Handstand Hold→ Freestanding Handstand Hold→ HS Walk→ Strict/Kipping HSPU

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
10:00 CAP

*last tested 5/24/21

Bright Spot

Pistols

Handstand Walk

Handstand Hold

Wall Walk

Deadlift

HSPU

Cool Down

Banded Hamstring Stretch (1:00/side)

Thread the needle stretch (1:00/side)