Blackbird CrossFit – CrossFit

Gymnastics

Metcon (No Measure)

EMOM 8

Alternate Movements Each Minute for 12 minutes

-3 Wall Walks (go as far as you are able)

-10 Handstand Hold Shoulder Taps (from wall walk position, toes or knee on box in HSPU position, or plank from ground)

-Handstand Walk Practice out in space (try and go just 5 feet) or elevated bear crawls 30 feet

A Walk to Remember (AMRAP – Rounds and Reps)

AMRAP 15

10 Box Jumps 24/20

’30 Handstand Walk

10 Toes-to-Bar

’30 Handstand Walk
If you need to scale the handstand walk, limit your scaling options to

1- Bear Crawl 60′

2- 3 Wall Walk

3- :30 Handstand Hold

4- Scale the distance from 30′ to 20/10/or 5

Warm-up

Warm-up (No Measure)

GYMNASTICS GENERAL WARM-UP

10 Step-ups

10 Box Jumps or Step-ups

10 Kip Swings

5 Kipping Knee Raises

5 Kipping T2B or Knees to Elbow or Knee Raises

Wall to Wall Bear Crawl

10 Plank Shoulder Taps

10 Plank Shoulder Taps on Box

3 Wall Walks (go as high as able)

:20 Wall Walk Hold

:20 Wall Walk Hold Shoulder Taps

Partner Assisted HSW

**EMOM Skill work

-Coach demo each progression

-Set-up at starting station and perform EMOM 12

Cool Down

Warm-up (No Measure)

FOR RECOVERY

Crossover Symmetry Recovery Protocol