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Tuesday, April 9, 2019

2019 April 8
by bk

Warmup: (For 6 minutes)
Row 10 calories
10 PVC passthroughs
10 PVC dislocates (5 each side)
10 alternating walking lunge (with PVC overhead)…stationary, 5 each side
hollow body hold, 15 seconds

Skill: (10 minutes)
Handstand hold (free standing or against wall, chest facing wall)

then….

Alternating EMOM in 10 minutes:

movement 1: 20-30 seconds of handstand hold (chest-facing wall or freestanding), handstand walk
*other options: overhead plate hold / feet on box with piked hips hold

movement 2: 20 seconds of L-sit hold (parallettes, rings or hang from pullup bar)… tuck, if needed

then….

banded Samson stretch, 1 minute (each leg)

then….

4 sets of:
hang power snatch (75/55)
alternating front rack lunge (45/25)…stationary
Row, 1 minute (calories)
-rest 1 minute after each set

Post skill results and reps per set and total overall reps to comments

CrossFit Integrity, Charleston, SC

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  1. Carman permalink
    April 9, 2019

    Skill: chest to wall handstands
    EMOM: chest to wall handstands, parallelettes 1 rep L sit, 1 rep alternating legs, remaining reps tuck
    WOD: 121 reps with #40 for power snatch and #15 for lunges.
    Great class!!! Thank you!!!

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