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  • CrossFit AMRAP

Thursday, July 8th

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

Classes are limited to 18 athletes a class. You must register to attend.

July is a higher percentage density OLY, a 5-3-1 style of squatting for a 1RM build, some very classic WODs, and the Liberty games. The skill of the month is Handstand Walks.


CROSSFIT

Hand Stand Walk Practice

In 17:00...

1) Basic Inversions

-Wall Walks

-Kick Up To Wall Holds

-Balance Point Kick Up On Wall To Off Wall Taps


2) Hand Movement While Inverted

-Off Of Box In Pike Position

-Wall Facing Shoulder Taps

-1/4 Turn Wall Supported

-1/2 Turn Wall Supported

-Full Turn Wall Supported

***Turns should be partner assisted till competency is displayed


3) Partner Assisted Kick Ups


4) Unassisted Kick Ups

-Walk To Wall

-Walk Off Wall

-Partner Assisted Walking w/ PVC Pipe


5) Totally Unassisted HSW Goodness

***ALWAYS PRACTICING THE DOUBLE UNDER DURING THESE DAYS

***If the HSW is not in congruence with your fitness goals perform

4 Rounds

100m Heavy Sled Drag

8/8 See-Saw Row

16 Plank Walk Overs

:30second Heavy KB Rack March

WOD:


10:00 AMRAP


20 DB Box Step Up 50/35# 24/20"

20 DB Snatch 50/35#

200m Run


***Goal is 3-4 Rounds

***If you transition the DBS on the ground it is a 10 cal bike penalty

DO MORE. BE MORE. GIVE MORE. LIVE MORE.





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