Workout of the Day
GYMNASTICS SKILL WARM-UP
3 Sets for Quality of:
A: 3 Kip Swings + 3 Kipping Knee Tucks (x2 sets)
B: 3 Wall Walks or 3 HS kick-ups with a :10 hold or 10-15′ handstand walk
C: 8-10e Bench Supported Single Leg Glute Bridge
STRENGTH
Shoulder Press
8-8-8-8-8
Notes
Work up to a challenging but sound heavy 8 on the strict press. At this volume we recommend a dynamic start where your “rest” between reps is over head. Make sure not to hyperextend your back during these. Brace!!
METCON
AMRAP 14:00
12 Box Jumps
10 DB Push Presses
8 Kipping Toes to Bars
Notes
T2B: 8 Kipping T2B / 6-8 Hanging Leg Raises / 16 Anchored Sit-Ups
CrossFit Group Class Programming Template (WK4/7)
The expecting mothers of 6:30pm. Michelle is at 20, Theodora at 19 and Nicole at 32 weeks.
Congratulations to these inspiring, Wonder Women! Always a joy to work out with them.