CrossFit – Tue, May 14
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>:30 Air Bike (Legs only)<br>:30 Air Bike (Arms only)<br>4 Up-Downs to Plate<br>:30 Jump Rope<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>5/4 Calorie Air Bike (Build in pace)<br>2 Burpee to Plate</p>
Gymnastics
Handstand Walk Skill Work (Checkmark)
<p>EMOM7:<br><br>Level 1: Kick up to the wall, then perform 10 back to wall handstand shoulder taps. Scaling option is to perform this with feet on a box or from a plank position.<br><br>Level 2: 15 foot handstand walk or 30 seconds of practice<br><br>Level 3: 25 foot handstand walk<br><br>** Coaching video demoing each scaling option is in the coach notes</p>
Workout
“No Banner, Only Hulk” (Time)
<p>Freedom (RX’d)<br>42-30-18<br>Calorie Air Bike (Women: 34-24-14 calories)<br>Burpees to Plate</p><p> </p><p>Independence<br>36-24-16<br>Calorie Air Bike (Women: 30-20-14 calories)<br>Burpees to Plate</p><p> </p><p>Liberty<br>30-20-10<br>Calorie Air Bike (Women: 24-16-8 calories)<br>Up Down to Plate</p><ul><li>Target time: 13-15 minutes</li><li>Time cap: 18 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1:00 Barbell Quad Smash (each side)<br>1:00 Couch Stretch (each side)<br>1:00 Trap Smash (each side)</p>
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