CrossFit – Tue, Jun 3
Warm Up
Back Squat (10 Minutes (every minute on minute)
1 Back Squat
*Start at 60% and Build to 85-90% 1RM)
1 Back Squat
*Start at 60% and Build to 85-90% 1RM)
Metcon Warmup
2 Sets
1:00 Ski or Row
10 Ring Kip to Swing
5 Box Dips
:30 Handstand Hold
-then-
Warm up to Muscle Up and HSW
June Carter (AMRAP – Rounds and Reps)
15:00 AMRAP
2 Ring muscle Ups (or Burpee Pull Up)
2 Back Squats (225/155)
30 Foot Handstand Walk (15 Feet out and Back)
- add 2 reps to Muscle Ups and squats every round
**Every 5 ft is a rep for HSW
Gymnastics (2 Rounds for reps)
2 Rounds of:
Minute 1 :30 Second Handstand Hold Against Wall
Minute 2: :10 Wall Facing Strict Handstand Push ups
Miinute 3: 15 Kipping Handtsand Push Ups
Miinute 4: Max Deficit UNBROKEN Strict Handtsand Push ups(4in/2in)
Begin Next Round at 6 min mark
Score is rounds of Max Deficit UNBROKEN Strict Handstand Push ups
Hip Halo Activtaion
Crossover Symmetry
Barbell Prep
3 Sets
5 Lateral Box Step ups
5 Russian Baby Makers
5 Tempo “Perfect” Empty Barbell Back Squats (3:1:2:1)