April 27, 2023

CrossFit – Thu, Apr 27
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Warm-up

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

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.