CROSSFIT

CrossFit
Gymnastics
Wall Walks (30)
STIMULUS

In the wall walk, you will start by lying prone your chest with the bottom of the feet in contact with the wall
You’ll walk the hands backwards and the feet up the wall until the chest you are vertical in a wall facing handstand hold
Walk as high as you can and get the body as straight as possible
With these being not for time, take your time between reps to ensure quality of movements

Metcon (Time)
4 Giant Sets For Quality:
10 Horizontal Ring Rows
:10-:20 Second Ring Support Hold
Metcon
Metcon (Time)
3 Rounds:
40/30 Cal Bike
800 Meter Row
400 Meter Run
20 Burpee Box Jump Overs (24/20)

CROSSFIT

CrossFit  November 19, 2019

CrossFit
Gymnastics
Wall Walks (30)
STIMULUS

In the wall walk, you will start by lying prone your chest with the bottom of the feet in contact with the wall
You’ll walk the hands backwards and the feet up the wall until the chest you are vertical in a wall facing handstand hold
Walk as high as you can and get the body as straight as possible
With these being not for time, take your time between reps to ensure quality of movements

Metcon (Time)
4 Giant Sets For Quality:
10 Horizontal Ring Rows
:10-:20 Second Ring Support Hold
Metcon
Metcon (Time)
3 Rounds:
40/30 Cal Bike
800 Meter Row
400 Meter Run
20 Burpee Box Jump Overs (24/20)