A Movement Palindrome

Iron Grip CrossFit – CrossFit

Some useful info on the kipping handstand pushup.
http://gymnasticswod.com/content/kipping-handstand-push-progression-pt1

Coach Carl Paoli’s website is a treasure trove of information on gymnastics skills and drills in general. There’s enough here to keep us all busy for years to come.

Warm-up

(No Measure)

500 meter row

20 second samson stretch each side

30 PVC thrusters

20 second Pidgeon stretch each side

5 Wall climbs

10 second partner shoulder raises

Skill

Extension vs. Flexion. AKA, what we mean when we say, “open your hips!”

Here’s some additional reading…

http://library.crossfit.com/free/pdf/12_03_Anatomy_Physiology.pdf

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

5 Handstand pushups

5 Front squats @ 95/65
Rx+ = strict HSPU, squat @ 135/95

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