CrossFit – Tue, May 14

Warm-up
Warm Up

1. Movement Prep/Activation
8:00 AMRAP
:30 Air Bike (Legs only)
:30 Air Bike (Arms only)
4 Up-Downs to Plate
:30 Jump Rope

2. Workout Prep
2 sets:
5/4 Calorie Air Bike (Build in pace)
2 Burpee to Plate

Gymnastics
Handstand Walk Skill Work (Checkmark)

EMOM7:

Level 1: Kick up to the wall, then perform 10 back to wall handstand shoulder taps. Scaling option is to perform this with feet on a box or from a plank position.

Level 2: 15 foot handstand walk or 30 seconds of practice

Level 3: 25 foot handstand walk

** Coaching video demoing each scaling option is in the coach notes

Workout
“No Banner, Only Hulk” (Time)

Freedom (RX’d)
42-30-18
Calorie Air Bike (Women: 34-24-14 calories)
Burpees to Plate

Independence
36-24-16
Calorie Air Bike (Women: 30-20-14 calories)
Burpees to Plate

Liberty
30-20-10
Calorie Air Bike (Women: 24-16-8 calories)
Up Down to Plate

  • Target time: 13-15 minutes
  • Time cap: 18 minutes

Cooldown/Mobility
Mobility

1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)

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