CrossFit – Wed, Jun 14

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Push-Up to Pike + 4 Alt. Pike Shoulder Taps*

5/5 Half Kneeling DB Arnold Press

5 Kang Squats

*1 Rep = 1 Push-Up to Pike + 4 Alt. Shoulder Taps

into…

2 ROUNDS

6 Alt. DB Burpees

10 Alt. Step-Up Overs*

10 Alt. DB Hang Muscle Snatch

6 Pike Push-Ups

*Box Jump Overs in 2nd Round

Skill

Metcon (No Measure)

1.) 2 SETS

5 Handstand Push-Up Negatives

or

5 Pike Push-Ups

-Rest As Needed b/t Sets-

(No Measure)

2.) 2 SETS

3 Segmented Handstand Push-Ups*

*Lower – Hips to Wall – Coil Legs – Kick + Press.

or

2×1 Wall Walk + 4 Alt. Shoulder Taps

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS

3-5 Kipping Handstand Push-Ups

or

3 Handstand Push-Up Negatives

or

5 Box Pike Push-Ups

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

100 Alt. DB Devils Press (35/20)*

*Every 2:30, including 0:00, complete 3 Handstand Push-ups or Pike Push-Ups + 7 Box Jump Overs (24/20).

(Score is Time)

KG DB: (15/10)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00 Foam Roller or Lacrosse Ball/Peanut Smash T-Spine

:30 Box Prayer Stretch

10/10 Supported Lateral Raises*

*Retract the shoulder blade first, then raise laterally, holding for :05 before lowering.

-Rest as Needed b/t Sets-

(No Measure)