October 13, 2023

CrossFit – Fri, Oct 13

Warm-up

A. General

Amrap 5 minutes

25’ Forward hops (bunny hops)

25’ A Skip

10 Wall Ball push press against wall, light

B. Mobility

Foam roller wall slide with mini band around wrist

10 repetitions slow and controlled

C. Specific

2-3 sets

4 Banded Piked Hspu*

https://youtu.be/qeyrmuNnsfc

4 Banded shoulder oscillations

https://youtu.be/P9QVvhyBTdM?si=-5Dpr3RMDZjMJVK6

Gymnastics
Gymnastics (AMRAP – Reps)

4 sets

1 min Strict HSPU

1 min rest

TC: 8 min

Score Total reps

Scaling

Beginner

Band assisted push up / On knees, no assistance

Intermediate L1

Pike HSPU, feet on box

Intermediate L2

Reduce ROM HSPU

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

800m Run

40 Wall Ball 20/14 lbs

Score: Rounds & Reps

KG: 9/6

Scaling options

Beginner

400m jog

20 wall balls @ light

Intermediate

800m Run

40 Wall Ball @16/12lbd

Perform

5 rounds

800m Run

40 Wall Ball @20/14 lbs

Extra Accessory
Upper Accessory (Checkmark)

3 sets

12 Tall kneeling alternating DB strict press

12 Incline DB flyes

Rest 2-3 minutes

@ RPE 7/10