Workout of the Day
GYMNASTICS SKILL
Handstand Kick-Ups or Balancing
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 Walks with :30 hold
METCON
AMRAP 15:00
10/8 cal Row or Bike
5 Strict HSPU *
12/10 cal Row or Bike
6 Strict HSPU
14/12 cal Row or Bike
7 Strict HSPU
16/14 cal Row or Bike
8 Strict HSPU
18/16 cal Row or Bike
9 Strict HSPU
20/18 cal Row or Bike
10 Strict HSPU
…
Notes
✵Compare to week 2 3/17 and 5/10/21 & 11/16/21
HSPU Options:
Strict full ROM HSPU
Partial ROM or Kipping HSPU
Box piked HSPUs
DB Shoulder Presses
CrossFit Group Class Programming Template (WK7/8)
Welcome new Foundations Grads Christina, Davis, Johnny and Alec!
So excited for the show!! Last year I laughed so hard I cried. Multiple times!!!