CrossFit
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
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