CrossFit – Thu, Dec 5
CrossFit – Thu, Dec 5
Suggested Warm-Up
Warm-Up
AMRAP x 8 MINUTES*
40 Single Unders → 20 Double Unders
8 KB Deadlifts → 8 RKB Swings
4 Push-Up to Pike → 4 Up-Downs
8 Bootstrap Squats → 8 Air Squats
*Transition to 2nd movement at 4:00 mark
Skill – All
ON A 10:00 RUNNING CLOCK…
Practice Handstand Skill*
*Options…
HS Walking
Freestanding HS
Wall Handstand
Pike Box Walking
(No Measure)
Workout – All
TABATA (8 SETS :20 ON/:10 OFF) (AMRAP – Reps)
TABATA 1 – Double or Single Unders
TABATA 2 – Russian KB Swing (Athlete Choice)
TABATA 3 – Burpees
TABATA 4 – Air Squat
-Rest 1:00 b/t Tabatas-
(Score is Total Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)
