Thursday

Crossfit Real Life – CrossFit

Warm-up (No Measure)

10 Pike Press

10 DB Cleans

10 DB Push Press

10 DB Thrusters

10 Squat to stand with reach

10 Squat Jumps

10 Mtr Duck Walk

10 Mtr knee hugs

10 leg Swings x 3 (L, R, Side)

10 seconds Bar Hang x2

Stretching and mobility

Handstand Practice (12 Min EMOM )

Pick any 2/3 (30 seconds Each)

Beginner:

Seated DB Shoulder Press Negatives

Box HSPU

Box Walks

Inter:

Wall Walks

Handstand Kick Up

Handstand Hold

Advanced:

Handstand Negatives

Handstand with Ab Mats

Supplementary Work for Advanced:

Handstand Shoulder Tap

Alt-Single Arm Hand Stand Hold
30 seconds work 30 seconds rest

Metcon (Time)

3 RFT

10 Alt Arm Kettlebell Clean and Jerk (16/12)

30 Air Squats

12 Ring Dips

40 DU
Every 2 minutes stop and do 10 Burpees

Scale

Inter:

KB – 12/8

Bench/box Dips

Bgnr:

KB – 8/6

Bench /box Dips

1 DU = 3 SU

By | 2019-08-07T20:16:10+00:00 August 7th, 2019|Fitness|0 Comments

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