Crossfit WOD

Skill: HS hold/walk

Metcon: for time

• 30m HS Walk
• 30m Bear crawl
• 30m Crab walk
• 20m HS Walk
• 20m Bear crawl
• 20m Crab walk
• 10m HS walk
• 10m Bear crawl
• 10m Crab walk

HS walk will be modified to 1/3rd wall walks

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Strength & Accessory WOD
Strength
Bench Press
Deadlift
5*75%; 3*85%; +1*95% 3RM
(90%1RM)

Accessory:
For time 100 ring rows (deficit by ability)
*every time you stop perform 10 (5+5) One arm FR KB squats (AHAP by ability)

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Gymnastics

*Handstand Holds – 5xMax Effort

*5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

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

*Lever work – 5*3-5

(Full/Partial/Tuck/Arch Pull ups)

**Accessory straight arm work / Core by coaches prescription