Main – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
Gymnastics
2: 1 Min AMRAP Strict Pullups (AMRAP – Reps)
Chin must come over the bar. Do not count the rep if it does not come over the bar.
3: Metcon (No Measure)
1. 5 x 15 Hollow Rocks & 15 Arch Rocks Rest 60 seconds between sets
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2. Handstand Walking ( ladder)
Walk 1 yard, reset, then 2 yard, reset, 3 yard… etc until failure at same distance 3 times
OR (scaling option)
Handstand Shoulder taps ( Chest Facing w all)
1yard = 8 Shoulder taps ( total)
2 yards =16 shoulder taps (total)
Continue until you perfom equivilent of 10 yards or fatigue.
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3. 10 x 3 Russian Dips *scale as needed* https://www.youtube.com/watch?v=MiPeeMcByPg
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4. 6 x 4 Band ( medium) resisted Push-ups https://instagram.com/p/t0eg7ivDa0/?modal=true
+ 4 Ring HSPU Band simulated push-ups ( Medium to heavy)
https://instagram.com/p/vkRi01PDSn/?modal=true
If time remaining, work on kipping pullups. Don’t do too many. We may have to do them on Friday for the Open 15.2. Just work on the technique.
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