External Rotator Cuff work

So I have been getting a lot of requests to work on various exercises so what I have decided to do is focus 1 month on each exercise to allow enough time for you as the hero to master the skill.

This month on Tuesday and Thursday for Superhero Training we will be focusing on Handstands to include, presses and walking. There is a Scaled and a RX version.

If you are ever uncertain about an exercise please make sure to ask a coach.

Week One - Balance, Handstand, and Core
Day One

Rest as needed between sets.

Rx'd work:
    10 x 10 second handstand hold (belly to wall)
    20 tuck up
    30 deficit hand release push up (set plates for your hands )
    40 superman pulses

Scaled work:
    10 x 10 second handstand holds off box
    20 tuck up
    30 hand release push up
    40 superman pulses

Tuck Up:
https://www.youtube.com/watch?v=9orIyKlitUs

Program was made by Pamela Gagnon.

EDITOR'S NOTE: Pamela Gagnon was introduced to CrossFit in 2010 and recently finished eighth at the CrossFit Games Masters Division. Pamela has made Regionals as an individual for four consecutive years. She coaches at Rising CrossFit Ballantyne in Charlotte, North Carolina and travels the world as a Lead Coach for CrossFit Gymnastics Certifications with Jeff Tucker. As a busy mother and wife, she feels lucky to be able to coach, train, and do gymnastics into her forties.