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180817

17
Aug

180817

CrossFit Pally – CrossFit

Gymnastics

Handstand Walk Progressions (10 minutes to work on the following:)

-Accumulate 15-20 Kick up to wall or free standing with hands turned out

-3 reps of wheel barrow with hands turned out

-3 sets of 20 -30 handstand marching in pike position or facing wall upright

Metcon

Metcon (AMRAP – Reps)

“Lead Foot” for time

4″AMRAP

27/21 cal row

27 burpees

27 Chest to bar

4″ REST

4″ AMRAP

21/15 cal row

21 burpees

21 toes to bar

4″ REST

4″ AMRAP

15/9 cal row

15 burpees

15 pullups
in the notes part, include mini scores from each round