171 CrossFit – Thu, Aug 24
Warm-Up
Warm-Up
<p>AMRAP x 3 MINUTES </p><p>10 Slow Wrist Circles*</p><p>8 Samson Lunges</p><p>6 Scap Push-Up to Pike</p><p> </p><p>Into… </p><p> </p><p>AMRAP x 4 MINUTES </p><p>:30 Mod Pace Bike</p><p>6 Alt. Step-Ups</p><p>6 Up-Downs + Shoulder Tap</p><p>6 Inchworms + Push-Up</p><p> </p><p>*On hands and knees, rotate wrists clockwise and counterclockwise.</p>
Skill – All
ON A 15:00 RUNNING CLOCK…
<p>Practice Handstand Hold/ Walking*</p><p> </p><p>*Focus on maintaining a Hollow Position when inverted or shifting weight back and forth.</p><p> </p><p>(No Measure)</p><p> </p><p>Week 8 of 9 Gymnastics Cycle</p>
Workout – All
EMOM x 20 MINUTES
<p>MIN 1 – 15/12 Cal Bike</p><p>MIN 2 – :30 Shoot Thrus*</p><p>MIN 3 – 12-15 Box Step-Overs (24/20)</p><p>MIN 4 – :30 Handstand Hold**</p><p> </p><p>*Can be performed on boxes or parallettes.</p><p>*Hold against the wall or free standing. Option to HS Walk.</p><p> </p><p>(No Measure)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>:30/:30 Half Pigeon on Box</p><p>:30 Box Prayer Stretch</p><p>:30 SLOW Alt. Deadbugs</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
