MAKE SURE YOU ARE UP AT FIT2FIGHT NO LATER THAN 0730 THIS SATURDAY FOR THE THROWDOWN! LET’S HAVE SOME FUN!
Skill:
3 Rounds:
5 reps of 10 second Hollow body Pushup Hold, rolling into somersault
10 reps of Strict Chest2Bar Chin ups
3 reps of Tripod/Headstand into Handstand
Videos courtesy of Gymnastics WOD. In this video, Carl describes the idea head position to maintain a handstand where you can get a visual cue to maintain balance and direction, without compromising the neutral head and neck positions.
In this video, Carl describes the idea head position to hold a head stand where the neck is aligned with the body as a system. Once you are comfortable with your head position in this tripod/head stand hold in a globally flexed position, then it becomes easier to transition to neutral and globally extended positions that you find in straight-body headstands and hand stands.
WOD:
3 Rounds:
3min Max Distance Row (m)
*Rest 2min between attempts
Post highest distance covered in one attempt to comments/www.logwod.com
Cash Out:
10 Perfect Unbroken Wall Balls (20/14)
Pic courtesy of CrossFit Games 2012. Been wanting to watch the Games on ESPN2 but not sure of when? Click on the pic for the schedule.
CrossFit Team Offutt Tactical Fitness 