CrossFit

Strength

1) Seated Dynamic Box Jumps: 5 x 3, every 60s.

– to a moderate height

2) Sumo Deadlift against a band: 8 x 3 @50% of 1RM from 10/21 + band resistance, every 60s.

– reset reps

– take 3-4 sets to build to work set.

3) Warm-up Power Snatches + Wall balls

Metcon

“Snatch Balls”

AMRAP 7:

7 Power Snatch (95, 65)

10 Wall balls (20, 15)

Spark

Skill:

HANDSTANDS – WEEK 2 OF 4

In 5:00 – Handstand Practice

2-3 Rounds

RX: :30 – :45 of L Hold against wall

L3: :45 – :60 of Handstand Hold with 1 leg off

L2: :45 – :60 of Headstand Hold

L1: 25 Foot Bear Crawl & 30 Plank Shoulder Taps

**Rest :45 – :60 b/w rounds

Metcon:

AMRAP 25 w/Partner

100 Double-Unders

30 Ring Rows

30 DB Thrusters 40/25

30 Cal Row

30 Toes to Bar

400 Meter Run