A Movement Palindrome

Iron Grip CrossFit – CrossFit

Some useful info on the kipping handstand pushup.

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.


(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


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

Here’s some additional reading…



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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