WOD

Strongpoint CrossFit – Gymnastics

Core

Five sets:

Kick to Handstand with :10 hold

6 second eccentric

Strict Handstand Push Ups (3-3-3-3-AMRAP)

Rest :60-:90 until last set. Rest 2-3 minutes before AMRAP. Record AMRAP only.

Dumbbell Z Press (3×10)

https://www.youtube.com/watch?v=wl_gBPUrdsc

Superset with banded lat pull down

Banded Lat Pull Down (3×10)

Secure band to pull up bar and opposite end to PVC pipe. Keep arms straight and row to waist.

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