CrossFit – Wed, Dec 20
Metcon Warm up
“Blast this Christmas Music, It’s joyful and triumphant” (2 Rounds for reps)
For Time
20 Wall Facing Strict Handstand Push Ups
30 Box Jumps (24/20)
40 Toes to bar
-rest 5 minutes-
For time:
40 Toes to bar
30 Box Jumps (24/20)
20 Wall Facing Strict Handstand Push Ups
Time Cap 12 mins each set
Cool Down
1-2 minute Lacrosse Ball Trap Smash (each side)
Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
6 minutes moving through:
200m Ski OR Row (moderate)
5 Hanging Scap Retractions, 5 Kip to Swing
5 Abmat Sit Up
3 Box Jump w/Step Down (increase height each set)
3 Wall Facing Controlled Negative Handstand Push Up
3. Workout Prep
1 Set: (at workout pace)
For time:
2 Wall Facing Strict Handstand Push Ups
3 Box Jumps (at workout height)
4 Toes to bar