CrossFit – Wed, Oct 4

231004 (AMRAP – Reps)

– RX –
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max distance handstand walk (25 ft) segments

– INTERMEDIATE –
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max handstand shoulder taps on a wall

– BEGINNER –
EMOM 12:
Even minutes: 20 KB swings (18/26 lb)
Odd minutes: max plank shoulder taps

General Warm-up

3 sets:
:20 walking lunge steps
:10 hollow hold
:20 bear crawl
:10 superman hold
– Rest :05-:10 between movements.

Skill Work (Weight)

Post-workout:
Accumulate:
30 Turkish get-ups

Record the heaviest load used and note for how many reps

Stretching

1-2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side
1:00 thoracic roll

AT-HOME (AMRAP – Reps)

EMOM 12:
Even minutes: 20 DB swings (35/50 lb)
Odd minutes: Max distance handstand walk (25 ft) segments.