Wednesday 10-18-17

ANNOUNCEMENT :

OCTOBER 28th FAMILY HALLOWEEN PARTY SATURDAY 6:30 PM COME DRESSED …

any voulenteers to help decorate and make a fun haunted Crossfit gym for the the kids let us know 🤗

 

 

Warm up 3X (10 Min )
Row 10-15 Cal
25 ft Pike walk w/shoulder taps (1 way across gym floor)
10 V ups
10 Superman
3 wallwalks
20 sec shoulder opener
20 sec straddle Stretch
20 sec pike stretch
* use medball to elevate Sitbone to help modify stretch.

Gymnastics (10 Min Total )
2 MIN
Every 30 seconds, (2 sets) of:
Interval 1 – Headstand Kipping Pulses x 15 reps
Interval 2 – Handstand Push-Up Negative to 4″ Deficit x 3 reps( 4 sec count lowering)
Followed by. . .
1 Min
Every 10 seconds, for 60 seconds (6 sets) of:
Strict Handstand Push-Up x 2 reps scale to 1 Rep
Followed by. . .

2 MIN
Every 30 seconds (4 sets) of:
Box Bridged Handstand Push-Ups x 5 reps

 

WOD (30 Min CAP)
3 rounds for time of:
Row 500 Meters
8/4 Muscle-Ups
Run 400 Meters
15 Handstand Push-Ups

POST WOD
2 sets of:
15 X Reverse Dips on Box or Ring Dips
20 sec each arm Single Arm Hang from Bar

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