Thanks to Cassie Edmiaston for the great Tumbling and Gymnastics Seminar!
Handstand and Shoulder work is always applicable to CrossFit!
Dynamic warm up
Group warm up
50 n 50 ghd.
Skill
Warm up emom for 10 minutes
Min 1 -30 seconds Handstand walk/hold
Min 2 -30 seconds alternating KB snatch
Shoulder bully
Wod
For time.
500 meter row
15 power snatch 105/ 75
500 meter row
12 power snatch 125 /85
500 meter row
9 power snatch 145/100
MaD Mobi
Press ups
Pigeon
Hamstring up n over
Calf stretch.