Register For Class: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.
CROSSFIT
Gymastics:
On the Minute x 5:
25 Double Unders
Max Strict Handstand Push-ups
Directly Into…
On the Minute x 5:
25 Double Unders
Max Kipping Handstand Push-ups
NOTES:
This gymnastics piece will begin with a strict gymnastics press and then change to a kipping press.
Our goal here is to be able to do sets of at least 5-10 each minute. See ""Subs"" below if this is unattainable.
With the double unders beginning each minute, we will have a slightly elevated heart rate and shoulder burn to start each set.
You should probably stop your max set with about 10 seconds left each minute to prepare yourself for the next round.
Your score will be the total number of Handstand Push-ups completed across the 10 rounds.
SUBS
STRICT HANDSTAND PUSH-UPS
*Build the floor up to reduce the range of motion.
*Double Dumbbell Press
KIPPING HANDSTAND PUSH-UPS
*Build the floor up to reduce the range of motion.
*Double Dumbbell Push Press
WOD:
2 Rounds:
800 Meter Run
40/30 Calorie Row
200m MedBall Run 20/14
GOAL: 14:00 - 22:00 CAP
SWEATFEST
30:00 EMOM
Minute 1: Slam Balls
Minute 2: Jump Rope
Minute 3: KB Deadlifts
Minute 4: Row
Minute 5: Hand Release Push Ups
Minute 6: Rest
*Goal is to work for at LEAST 40 seconds of each minute. Try to stay consistent.
DO MORE. BE MORE. GIVE MORE. LIVE MORE.

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