CrossFit – Tue, Dec 10
Tuesday WARM up (AMRAP – Reps)
10:00 AMRAP
Buy in 2min on machine
into
10 Deadbugs
5 Deadlifts (building)
3 Shuttle Runs
10 Alternating V-Ups
5 Pike Push Ups
Skill Work (AMRAP – Reps)
Gymnastics: Kipping HSPU
Today we are focusing on efficiency in kipping handstand push-ups.
6 min skill review followed by:
5 sets of work with 1 min rest after each set.
Freedom/Compete: 6 to 10 Kipping HSPU on a flat or deficit surface
Independence: 3-5 Kipping Handstand Push-Ups with 1 Abmat
Liberty: from a box or pike position, 4-6 reps of 3-second descent + strict press*
* If athletes are uncomfortable getting inverted, substitute 30 second plank or elevated plank (hands on box/bench).
Metcon – Tuesday (AMRAP – Reps)
5 Rounds
15 V-Ups
10 Deadlifts (225/155)
5x50ft Shuttle Runs
– Each shuttle run rep is 25 feet down + 25 feet back –
(KG conv: 102.5/70 DL)
Time cap:15mins