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200106

6
Jan

200106

CrossFit Pally – CrossFit

Weightlifting

Shoulder Press (10 minutes to build up to a 2rep max)

Gymnastics

Spend 10-15 minutes going through handstand drills, pick several and ask coach for support or other drills.

-Accumulate time upside down, facing the wall in perfect hs hold: 45-75 seconds at a time

-perfect pike position on box, work on lifting one leg completly up, if possible balance and work on getting the second leg off box

-donkey kicks or kicking up to a handstand on the wall

-HS pushup negatives, shooting for as full ROM as possible. Can scale to pike if need be.

Metcon

Metcon (AMRAP – Rounds and Reps)

11″ AMRAP

11 S20 95/65

11 T2B

11 Air Squats