(Mobility/Fun/Gymnastics Skill/Short Metcon)

Hey Trainers - I gave you LOTS of information here to help guide your class.  Use what you like and feel like will benefit your crew each class.  Please take the time to Teach or Re-Teach each of the three movements highlighted in this hour.  Have Fun!  -Cady

Movement Prep: (5 Min)
2 Rounds of 5 KB Windmills Each Side

Warm-up: (10 Min)
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Scap Push Ups
10 Plank Shoulder Taps

Skills: (25 Min of TEACHING)  Remember, the athletes are about to put all of these movements into a 20 min workout so please make sure they don't put too much effort into their educational piece so they can't handle the work time.  There may be lots of warming up and figuring out where on the progression highway they stand.

Handstand Push Up Progression

Pistol Progression

Pull Up Progression


Conditioning: (20 Min)
"Mary"
20 Min AMRAP
5 Handstand Push-ups
10 Pistols (Alternating)
15 Pull-ups

Scaled:
Stick to Progressions