18 May CrossFit – Thu, May 18
Announcements
Holiday hours on Monday May 22nd:
8am, 9am, 10am classes.
CrossFit Metric – CrossFit
Warm-up
A. General
Amrap 4
10 Air squats
7 Burpees
5 Sky touches
B. Mobility
10 Hip & Shoulder extension, bent legs
10 Hip & Shoulder extension, straight legs
Scale this by elevating hands
https://youtu.be/wW-GAz2CTCM
C. Specific
10 Plank ankle taps
10 Plank shoulder taps
10 Plank scap push ups
10 Plank forward weight shift*
*Plank forward weight shift is shifting the body weight forward while keeping arms straight to learn to shift the weight without bending elbows as well as warming up the wrists
Gymnastics
Gymnastics (5 Rounds for reps)
Shoot Throughs
5 sets
30 seconds max reps
Rest 1:30
Scaling Options:
Beginner
Support hold 20-30 seconds
Intermediate
Shoot throughs, higher parallettes/support
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 minutes
16 HR Push-ups
16 Wall balls 20/14 lbs
16 weighted toe touches with med ball
Score: Rounds & Reps
KG: 9/6
Scaling Options
Beginner
12 Band assisted push ups
12 Wallballs @ 14/10 lbs
12 Ski touches
Intermediate
10 HR push ups
16 Wallballs @ 16/12 lbs
16 weighted toes touches with med ball
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