July 13, 2017

a) WARM UP:

2 min row, then,

2 rounds of:

b) GYMNASTICS SKILL WORK:

EMOM x 20 (5 rounds):

Set 1 – 3 beat swings + 3 kipping knee raises + 3 kipping T2B (try and stay on the bar)
Set 2 – :20 second headstand – (advanced: :20 second headstand and push up into a freestanding HSPU) – https://www.powermonkeyfitness.com/videos/handstands-hspu/headstand-hold
Set 3 – :20 seconds of an L sit (from parallettes, or from plates, or from benches – https://www.powermonkeyfitness.com/videos/core-abs/l-sit-holds)
Set 4 – rest

c) WOD:

20 min AMRAP:

1 Heavy dball/sandbag run – carry a dball/sandbag from stairs for 25m (red dumpster), drop it and sprint to the 75m mark (bright green dumpster) and back, then pick the dball/sandbag up and carry it back to the start
2 lengths of the gym – yoke carry (ladies do empty yoke, men load with 25lb per corner)

d) ACCESSORY WORK:

Up and over the shoulder completes a single repetition. Every 5 repetitions, carry the ball/bag 10′ before beginning the next set of 5 repetitions.

e) POST-WOD RECOVERY:

CrossFit and Personal Training