Friday December 4, 2015 CrossFit Workout of the Day
Come join Coach Chris every Sunday at 11am at our East Side location for our new gymnastics skills class! This week he will be focusing on Handstands! Members will learn box drills, free standing handstand spotting, handstand push ups (and their progressions), as well as handstand hold and handstand walks with and without a spotter. Come check it out!
Warm up:
3 rds
5 muscle snatch
5 snatch push press
5 back squat
5 hang snatch
5 drop snatch (no heave)
Strength
snatch
fitness & performance:
every :90 for 8 rounds
2 reps starting at 60%, increasing weight each interval
Conditioning
Performance:
12 minute EMOM
Minute 1 – 5 front squats (135/95) + 5 burpees
Minute 2 – 5 SDHP (135/95) + 5 burpees
Fitness:
12 minute EMOM
Minute 1 – 5 goblet squats + 5 burpees
Minute 2 – 5 KB SDHP + 5 burpees
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