CrossFit

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Warm-up

Warm-up (No Measure)

Jog down and back

25 Jumping Jacks

25 Mountain Climber

Crab Walk

Bear Crawl

5 Ring Rows

5 Push-ups

10 Situps

Shoulder Prehab

Accessory work

Handstand Push-Up – January/February 2019 Skill

Execute the following complex:

1 Push-up, 1 wall walk, 1 wall-facing HSPU (1 ABMAT if needed), 1 right shoulder tap, 1 left shoulder tap, 1 wall walk to plank, then descend to floor, rest 30 seconds.

2x’s Through the complex, rest 1 minute.

3x’s Through the complex, rest 90 seconds.

2x’s Through the complex, rest 1 minute.

1 Complex

Scaled Options:

1. Do the complex with feet on a 20-in box (1 ABMAT if needed). To increase the difficulty, keep one leg raised.

2. HSPU will be in a pike position (1 ABMAT if needed).

Warm-up

Warm-up (No Measure)

Row 500m

• 20 Prone “Snow angels” https://youtu.be/NpzMnBkOty8

• 20 Cuban rotations with 2.5-10 lb plate https://www.youtube.com/watch?v=8M5Aulz7Xgo

Metcon

Typo Free (AMRAP – Reps)

Every 10 min for 3 Rounds of:

•2k Row

•AMRAP DB Push press (50/35)

Score: Total push presses

Cool-Down

Warm-up (No Measure)

Seated shoulder extension stretch 2-min https://youtu.be/ihUAbG0e8zw

• Standing or seated shin stretch 2-min https://youtu.be/j5nzQZsyytk?t=169