December 6, 2023

CrossFit – Wed, Dec 6
Sign up for the in-house comp on December 9th! Awesome prize packages!

Warm-up

A. General

EMOM 6

odd- Row 45 seconds

even- 3 Inchworm push ups + 6 Plank shoulder taps

B. Mobility

PNF box lat stretch

https://youtu.be/t_geZRV2oUA?si=rr52uyoGEDserpP0

Gymnastics
HSPU Skill (Checkmark)

Int/Adv Progression:

-Handstand Hold

-Headstand Hold

-Negative + Headstand Hold

-Negative + Knees to Elbows

-Negative + Kip & Press

Beginner Progression

– Feet/Knees on Box Pike Handstand Hold

– Feet/Knees on Box Pike Headstand Hold

– Negatives + Hold

– Negatives + Press

TC: 10-12 Minutes

Metcon
Metcon (Distance)

4 rounds of

4 minutes

8 HSPU

8 Burpee over Erg

max Row Distance remaining time

-rest 2:00 b/w-

TC: 24 Minutes

Score: Total distance

Scaling Options

Beginner

4-6 DB Z-Press @light-mod

6 Burpees

max cal row

-rest 2:00 b/w-

Intermediate L1

4-6 Box PIke HSPU or HSPU Negatives

8 Burpee over Erg

max cal row

-rest 2:00 b/w-

Intermediate L2

4-6 HSPU

8 Burpee over Erg

max cal row

-rest 2:00 b/w-

Extra Accessory
Post chain (Checkmark)

Banded glute bridge + pull down

3 x 10 @ slow and controlled