CrossFit – Tue, Jul 8
Tuesday WARM up (AMRAP – Reps)
2:00 Run
-into-
6:00 AMRAP
20 Plate Hops
5 Kip Swings
5 Hanging Knee Raises
10-second Handstand Hold
3 Inch Worms
Skill Work (AMRAP – Reps)
Gymnastics: Handstand Push-ups
Workout Definition
Every 90 seconds for 5 rounds: [rest for the remainder of time until the next 90 seconds]
Level 1: 10-second box handstand hold + 5-7 box handstand push-ups or floor push-ups or elevated push-ups
Level 2: 10-second handstand hold into 5-7 kipping handstand push-ups
Level 3: 20-second handstand hold into 5-7 deficit kipping handstand push-ups [2 in deficit]
Metcon – Tuesday (AMRAP – Reps)
800m Run
-into-
5 Rounds
15 Toes to Bar
3 Wall Walks
-into-
800m Run
Time cap: 20mins
RX+
800m Run
-into-
5 Rounds
20 Toes to Bar
4 Wall Walks
-into-
800m Run