Handstands and Rope Climbs 04.27.2017

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

750m row

5 sets

walkout + spinal extension + rotation + lizard + easy twist + twisted lizard

Then,

5:00 Crossover Symmetry work

Handstand skill work

-Accumulate 5:00 in skill level appropriate handstand

Rope climb skill work

-Accumulate 5-10 rope climbs of appropriate difficulty

With remaining time, work on aerobic capacity, gymnastic goals, individual dysfunction or make-up work from Monday, Tuesday, or Wednesday.

*If you make-up a workout, please go back and record the workout in WODify.

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