CrossFit – Thu, Apr 27
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Warm-up
Gymnastics
Gymnastics Practice (Checkmark)
HS walk Practice
HS hold
HS hold + Shoulder tap
HS walk
Beginner
– Pike hold feet on box
– Inchworm
– Walk around the box
Intermediate
– Assisted with partner
Metcon
Metcon (AMRAP – Rounds and Reps)
5 x 3 minutes AMRAP, rest 1 minute between
3 Strict press @ 75%
6 Hand release Push-ups
9 Wall balls 20/14lbs @ 12/10’
TC: 19 minutes
Score: Rounds & Reps
KG: 9/6
Scaling Options
Beginner
3 Strict press @ RPE 8
6 Band assisted push ups
9 Wall balls @ 12/10lbs
Intermediate
3 Strict press @ 80%
6 HR Push ups, assisted if needed
9 Wall Balls @ 20/14 @ 10/9’
Perform
N/A
Extra Accessory
Upper Accessory (Checkmark)
3 sets
12 Band rows
12 band lat pull downs
For quality.
A. General
AMRAP 5 minutes
5 Burpees
5 Med ball OH sit ups
5 Med ball squats
B. Mobility
Banded Lat Stretch
2 x 30-45 seconds/side
C. Specific
10/10 Wrists rotations in plank position
20 Alternating Shoulder tap in plank position
10 Plank to downward dog + ankle taps
3 Wall climbs + HS hold / Walk from plank to pike with feet on box