CrossFit – Sat, Jun 24
Warm Up
<p>10 min AMRAP<br />30 single unders (focus arms close to the body and movement in wrists) 10-second Handstand Hold<br />10 Single Arm Dumbbell Shoulder Press<br />3 Sandbag Deadlifts (light- focus on leg drive and keeping a tall chest) – or barbell deadlift</p>
Movement prep/Workout prep
<p>1 set With Partner<br />10 Double Unders (each)<br />2 Handstand Push-Ups (each)<br />1 Sandbag Clean (each) – or Power Clean</p><p>WORKOUT – LITTLE CEASARS</p>
Freedom
Little caesars (Time)
<p>Teams of 2<br />300 Double Unders<br />60 Handstand Push Ups<br />30 Sandbag Cleans (150/100) or 30 Power Cleans (185/125) 60 Handstand Push Ups<br />300 Double Unders</p>
<p>Affiliate compete</p><p>Teams of 2<br />400 Double Unders<br />75 Handstand Push Ups<br />30 Sandbag Cleans (150/100) or 30 Power Cleans (185/125) 75 Handstand Push Ups<br />400 Double Unders</p>
Independence
Metcon (Time)
<p>Teams of 2<br />250 Double Unders<br />50 Handstand Push Ups (1 abmat)<br />30 Sandbag Cleans (100/70) or 30 Power Cleans (155/105) 50 Handstand Push Ups (1 abmat)<br />250 Double Unders</p>
Liberty
Metcon (Time)
<p>Teams of 2<br />300 Single Unders<br />60 Pike Push Ups<br />30 Power Cleans (light)</p><p>60 Pike Push Ups<br />300 Single Unders</p>
Option 1: Gymnastics Skill Work
<p>Option 1: Gymnastics Skill Work Pistols: Week 1 Day 2</p><p>Mobility Drills – 2 rounds of:<br />1 minute Sumo Rocks<br />1 minute Kettlebell Ankle Crushers<br />1 minute Calf Stretch<br />1 minute Bottom of Knee Together Squats</p>
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