Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
•::30 HS Hold
•:30 Lizard Hold (Each Side)
•:30 Seal/Sphinx Hold
•5x Lateral Step-Ups (Each Leg)
•5x GHD/AM Sit-Ups
•5x Burpees
Gymnastics
Handstand Walk
15:00 of invertedness!
Spend time practicing the Handstand walk.
-0:20-1:00 Handstand Holds
-5-8x Shoulder Taps (Each Arm)
-10-20' Wall Walks
-Partner Handstand Walk Progressions
-Max Effort Handstand Walks
--Rest As Needed
Metcon
Metcon (Time)
2 Rounds:
•20x AB Cals
•20x Box Jump Overs (24/20)
-Rest 2 minutes-
2 Rounds:
•20x Calorie Ski-Erg
•20x Burpees
-Rest 2 minutes-
2 Rounds:
•20x Calorie Row
•20x GHDSU
Scaling Options:
AB Cal = Calories
BxJO = Height
SE Cal = Calories
Burpees = Push-Ups
Rwr Cal = Calories
GHDSU =Wtd AMSU