CrossFit – Wed, Nov 12
Warm up – Wednesday (AMRAP – Reps)
10:00 AMRAP
45-second Ski (Or Row)
10 Standing Banded IY
10 Ring Rows
10 Alternating V-Ups
5 Inchworms
Skill Work (AMRAP – Reps)
Gymnastics – Handstand/Grip (Week 3)
4:00 AMRAP
1 minute rest
4:00 AMRAP
* Start the second AMRAP at the beginning.
Level 1:
10 Plank Shoulder Taps [right/left = 2 reps]
100ft Plate Pinch Walking Carries (15/10 pounds, 7.5/5 kg)
Level 2:
10 Handstand Shoulder Taps, with back to wall [right/left = 2 reps]
100ft Plate Pinch Walking Carries (25/15 pounds, 10/7.5 kg)
Level 3:
20 Wall Facing Handstand Shoulder Taps [right/left = 2 reps]
100ft Plate Pinch Walking Carries (35/25 pounds, 15/10 kg)
Metcon – Wednesday (AMRAP – Reps)
4 Rounds
15/12 Calorie Ski (Or Row)
4 Wall Walks
-into-
30 Strict Pull Ups
Time cap:15mins