WOD

CrossFit VU – CrossFit

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Warm up

Get on a bike or rower or go for a short run. Get warm and sweaty.

Gymnastics

Complete 3 Rounds for quality:

COS – Y’s, T’s, W’s, A’s – 10-15 reps per movement

3-5 Wall Walks (Try to get completely vertical)

3-5 (10-20 sec holds) Handstands on wall

3-5 Handstands w/wall tap – use wall for slight assistance if needed.

More Advanced

3-5 (10-20 sec holds) FrogStands

3-5 frogstand to handstand

1-2 Handstand walks (20-30 ft)

Watch this short video on many of the movements above.

https://youtu.be/Q587Mq8VbrM

Mobility

ROMWOD

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