RoachyToby

Sorry about the photo editing but a massive congrats to our very own Rochelle and Toby. These awesome girls have decided to spend the rest of their lives together and will unite as one. And thats just bloody magnificent. Well done you guys! As for the CrossFitness lets get back on the ‘Nastics horse and get solid upside down. Our goals for the next few weeks are to create stability and obtain decent alignment and be kind to our bodies. Nutrition Challenge will be set for July so get ready !!

Gymnastics

Handstand Progressions

  • Headstand to kipping extension ( 3 x 3 reps)
  • -ves (9 x 1)
  • Strict ( 5 x 3-5 reps )
  • Deficit ( 5 x 2-3 reps)
  • Practise Free HS ( accumulate 45 secs )

WOD

” 4 Minute Death Grip “

AMRAP 4

4 Hang Power Clean (70/40)

8 Clap Push Up

12 Knee to Elbow

REST 2 Minutes

2 Rounds