CrossFit – Thu, May 18
Warm-up
Gymnastics
Gymnastics (5 Rounds for reps)
Shoot Throughs
5 sets
30 seconds max reps
Rest 1:30
Scaling Options:
Beginner
Support hold 20-30 seconds
Intermediate
Shoot throughs, higher parallettes/support
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 minutes
16 HR Push-ups
16 Wall balls 20/14 lbs
16 weighted toe touches with med ball
Score: Rounds & Reps
KG: 9/6
Scaling Options
Beginner
12 Band assisted push ups
12 Wallballs @ 14/10 lbs
12 Ski touches
Intermediate
10 HR push ups
16 Wallballs @ 16/12 lbs
16 weighted toes touches with med ball
Extra Accessory
Accessory (Checkmark)
Tabata Reverse plank hold
Can also be done on hands
A. General
Amrap 4
10 Air squats
7 Burpees
5 Sky touches
B. Mobility
10 Hip & Shoulder extension, bent legs
10 Hip & Shoulder extension, straight legs
Scale this by elevating hands
https://youtu.be/wW-GAz2CTCM
C. Specific
10 Plank ankle taps
10 Plank shoulder taps
10 Plank scap push ups
10 Plank forward weight shift*
*Plank forward weight shift is shifting the body weight forward while keeping arms straight to learn to shift the weight without bending elbows as well as warming up the wrists