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Tuesday, March 10th


CROSSFIT

Gymnastic Skill:

Ascending Ladder for 5 Minutes:

2 Strict Handstand Push-ups

2 Calorie Row

4 Strict Handstand Push-ups

4 Calorie Row

Continue to Add (2) Rep to Each Movement


Rest 2 Minutes


Ascending Ladder for 5 Minutes:

2 Kipping Handstand Push-ups

2 Calorie Row

4 Kipping Handstand Push-ups

4 Calorie Row

Continue to Add (2) Rep to Each Movement


NOTES:

*To modify handstand push-up volume, simply climb by 1 rep instead of 2 each round

*Record total reps completed for each part

*Your score is the sum total of part 1 + part 2


STRICT/KIPPING HANDSTAND PUSH-UPS

*Reduce Volume

*Box Handstand Push-ups

*Strict Press

*Seated DB Press


WOD:

Every 3:00 x 6 Rounds:

15/12 Calorie Bike / Row / 20 Sprints / 200m Run

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight

SWEATFEST


21-15-9

Wall Balls

Ring Dips

Slam Balls

Walking Lunges/Skater Slides (21-15-9 Each side)

Weighted Sit Ups (Use MedBall)


CROSSFIT FOR SPORT


STRENGTH:

Back Squat

5 @ 65%

5 @ 70%

5+ @ 75% of your 1 RM


WOD:

AMRAP in 12:00

10 Double Unders/Single Unders

10 Power Cleans

10 Walking Lunges


*Each Round Increase the Double Unders/Single Unders by 10 Reps

*10-20-30-40….


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