VIDEO: Gymnastics Course: Hollow-Body Progressions

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CrossFit:

Suitcase Walking Lunge 12-12-12-12
Use the heaviest weight you can for each set. Rest as needed between sets.

12 = 6 steps per leg Per side = per hand

Then,

3 rounds for time of:
Walking Lunge, 100 ft
15 Pull-ups
Walking Lunge, 100 ft
15 Toes-to-bars

Time Cap 10 mins
Perf: Banded Pull ups or Ring Rows Toes as high as possible
Fitness: Banded pul ups or ring rows knee raises

Video:

Pamela Gagnon demonstrates progressions to work the hollow-body position in an effort to strengthen the core. During the CrossFit Specialty Course: Gymnastics, participants learn to apply gymnastics principles in training themselves and others to increase strength development, core control and spatial awareness-all of which improve CrossFit performance.