HSPU’s

CrossFit Kova – Body

Warm-up

Part A.

1 Round –

Arm/Shoulder Circles x 10/direction

Wrist Circles x 10/direction

Part B.

2 Rounds –

30s Shoulder Flexion Stretch

5 Yoga Push Up + Pulse

5 Scap Pull Ups + Arch

4-Point Handstand Hold (Front Support – ¾ – Wall-Facing – Long Hollow Plank) x 20s/position

Part C.

3 sets –

Headstand + Leg Extension/Headstand Balance x (3-5)/(10-20s Hold)

Weighted Hollow Hold (BB or Plate) x (20-30s)

*Rest 1min*

– Last set = Attempt Kipping HSPU

Gymnastics

A1. Parallette Box Pike HSPU/Box Pike HSPU – 3 x 5

A2. Negative P.Box Pike HSPU + Kip from bottom – 3 x (3-5), rest as needed before returning to A1.

B. Partner WOD

5mins – Seal Walk

5mins – Mixed DB Carry (1 Front Rack + 1 OH)

*I go, you go*




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