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Blog Thursday, 9.29.2016

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Thursday, 9.29.2016

  • by rbwrv
  • September 29, 2016

Thursday, 9.29.2016

CrossFit Class Times: 5:30am, 7:30am, 9:00am, 4:00pm, 5:30pm

Gymnastics meets at 6:30pm

NO OPEN GYM SUNDAY

Warm up: 

500m Row

Overhead/Calve/Hip Mobility

Skill:

Handstand Walks

-3×20 Shoulder Taps (sx- Weight Shifts)

-4 attempts @ kicking up 2/3 ft from wall and walk to wall

(sx- 8 attempts to kick up into free standing handstand)

-4x max distance handstand walk

(sx-30 handstand hold on wall)

rest 1 minute between all sets

WOD: 

Partner WOD (3 person team)

-50 Double Unders (sx-25 attempts or 100 singles)

-Sled Pull

-Rest

Partner A starts on DU, Partner B starts on sled, Partner C rest.

After completion of 50 DU (A) will move to Sled Pull, (B) will walk/rest to DU, (C) will begin DU

Keep rotating until the team has completed 4 trips on sled to stop sign and back.

 

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