Crossfit WOD

Mobility Warmup:

Scap/shoulder mobility drills

Skill Warmup:

• 30sec back to floor hold
• 30 sec Chest to floor hold
• 30s chest to wall hold x3

Strength:

1. Shoulder Press 5x5xEW
2. Find 5RM Bench Press

Skill: Handstand holds by ability

• Chest/back to floor
• Chest to wall
• Back to wall/free
• One arm progression

MetCon: For time

10-10, 9-9,8-8…

• Toes to Bar
• HSPU

* ask coach for modifications

---

Strength & Accessory W.O.D
Strength:

Floor press
Sumo deadlift
5*(40-60%)-5-5-5; +5*90% (from last set)

Accessory:
DB/KB Strict press 3*10-15
KB Deadlift 3*8-12

---

Gymnastics W.O.D

Gymnastics

*Handstand Holds – 5xMax Effort

– 5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*Strict Bar Muscle Up work – 5*3-5 (Tempo/Weighted/Negative?FG pullups/FG ring rows)

**AMRAP Accessory/ core by coaches prescription