CrossFit – Wed, Jul 23
Warm up – Wednesday (AMRAP – Reps)
10:00 AMRAP
30-second Jump Rope
10 Roll and Reach
3 Inchworms
3 Snatch Deadlifts
3 Hang Muscle Snatch
3 Power Snatch
-PVC to Empty Bar-
Skill Work (AMRAP – Reps)
Gymnastics: Handstand Push Ups
Every 90 seconds for 5 rounds: (rest for the remainder of time until the next 90 seconds)
Level 1: 5-7 box handstand push ups or floor/elevated push-ups + 10-second box handstand hold or plank hold
Level 2: 5-7 kipping handstand push ups right into a 10-second handstand hold at the top of the last handstand push up
Level 3: 5-7 deficit kipping handstand push ups (2in deficit) right into a 20-second handstand hold at the top of the last handstand push up
Metcon – Wednesday (AMRAP – Reps)
Every 2:00 (10:00)
50 Double Unders
5 Power Snatch (60-70%)