CrossFit

Metcon

For time:

400 Meter Run

100 DB Renegade Rows (Light) (total reps)

800 Meter Run

100 Push-ups (or Box Push-ups)

1200 Meter Run

100 Air Squats

1 Mile Run

100 Abmat Sit-ups

*30:00 Time Cap

Spark

10:00 Coach’s Choice Mobility

Metcon – Circuit x 5 Rds (:30 on/:30 off)

  1. Goblet Squats 53/35
  2. RKC Plank Hold
  3. KB SDHP 53/35
  4. Plank Burpees
  5. Wall squat hold 

Score = total reps (Wall Squat and Plank Hold = 1)

Masters

Gymnastics Skill

Handstands Week 4 FINAL WEEK

3 RDS

Inverted Hold x 10 Breaths

Inverted Shoulder Taps x 14 (MAKE THESE CHALLENGING)

Alternating leg raises (Practice shifting weight onto hands) x 8

Banana Rolls (Hollow Hold>> Super Man) ((Ideally hands and feet stay elevated)

Scaling- 10 Flat>>Hollow Hold + 10 Super Mans

Metcon

For Time:

100 Single Unders

10 Wall Walks

100 Single Unders 

8 Wall Walks

100 Single Unders

6 Wall Walks

100 Single Unders

4 Wall Walks 

100 Single Unders 

2 Wall Walks