CrossFit – Wed, Oct 30
EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1 – Bike (Easy Pace)
MIN 2 – Yoga Push-Ups
MIN 3 – Kang Squat
MIN 4 – Dead Hang
Into…
AMRAP x 6 MINUTES*
10/8 Cal Bike
6 Up-Down
6 Push-Ups
:20 Hollow Hold
*At 3:00, switch to 6 Burpees, 6 Pike Push-Ups, and 12 Hollow Rocks.
:20-:30 Wall HS Hold
16-20 Pike or Wall Facing Shoulder Taps
:30 Wall Hollow Body Hold
-Rest As Needed b/t Sets-
(No Measure)
25/20 Cal Bike
12 Burpees
Max Handstand Push-Ups w/ Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Handstand Push-Ups)
20/15 Cal Bike
10 Burpees
Max DB Shoulder Press (35/20) w/ Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Shoulder Press)
KG DB: (15/10)
8:00 of Yoga Flow…
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound
(No Measure)
