Crossfit W.O.D

Mobility: Squat mobility Drills

Strength: Back squat

A) 5x5xew

B+) 5x5x90%

 

MetCon:  3 RFT

– 50 Double unders

– 25 KB swing

– 12 HSPU

* Ask coach for mods

** 9 min time cap

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Strength & Accessory W.O.D

Strength:
Strict Press
Front Squat
5*(40-60%)-5-5-5; +5*80% (from last set)

MetCon:
7min AMRAP
– 5 Pull ups
– 7 Burpess
– 9 Jumping Lunges *each leg

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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)

• 5*5 Lever pulls
• 5*5 skin the cats
• 5*5 Dragon Flag
• 5*10 Tuck Ups
• 3*30s Support Hold