Thursday 08/15/2019

CrossFit 611 – CrossFit

Warm-up

200m Run

Dynamic Warm Up

8:00 @ Warm Up Pace

20 Single Unders

25′ Seal Walk

20 Jumping Jacks

10 Tuck Ups + :10 Hold (on final rep)

20 Single Unders

:20-:30 Planche Leans (Off Rower)

Strength

Pike Position/Handstand Strength

12:00 Coach Led Practice

(Note: Cycle through drills for quality)

:10 Box Rocks (w/ Tuck if needed)

:10 Pike Handstand Hold (off box)

10 PIke Handstand Shrugs (off box)

2 Pike Handstand (with single leg extension off box) (:03 Pause on Each Rep)

10 Alt Pike Handstand Shoulder Taps (off Box)

Conditioning

Metcon (AMRAP – Reps)

3 Rounds

:60 Devils Press

:60 Box Jump Overs

:60 Burpee to plate

:60 Bike for Cals

:60 Slam Balls

:60 Rest

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