Workout of the Day
GYMNASTICS SKILL: Handstand Kick-Ups
Handstand Kick-Up Options:
– Free standing (buy in: ability to safely dismount from an unsupported handstand onto your feet)
– 5 Kick-Ups with a :05 hold at the top (focus on graceful controlled kick-ups)
– :30 Handstand Kick-up with Box Drill
– Wall Walk + :10 hold x2
METCON
25:00 for reps of:
1:00 20′ Sandbag Carries
1:00 Tuck-Ups
1:00 Row or Bike
1:00 :(30e) Single Arm KB Hold
Notes
This is not an EMOM, instead, for 25:00 work through each of the 4 exercises performing the complete minute of work each round and transitioning at your own pace. Your goal should be 4-5 Rounds depending on how quickly you’re moving.
CrossFit Group Class Programming Template (WK6/8)
Strong Sets is NEXT WEEK!
Our third annual Strong Sets comedy show is one week from today on Friday the 21st from 8-10pm (doors at 7:30pm). We have two amazing hosts and six NYC comics coming to perform. 100% of the income from this event will go to the performers. This is a great and easy night out option and guess what, theres no drink minimum! In fact, its BYOB! All are welcome to attend.