Wednesday 4.19.23

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

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CrossFit Group Class Programming Template (WK7/8)

Welcome new Foundations Grads Christina, Davis, Johnny and Alec!

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