Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
10m elbow/reach stretch
Iron cross stretch
Thread the needle stretch
10 front plank with banded pull downs (each side)
*3 rounds of*
100m run
10 air squats
:45 sec plank hold
https://youtu.be/DG-bKQ4qf1A
Handstand Skill Work
3 Sets:
Handstand Flutter Kicks
Focus on a stacked position. Keep your shoulders active by pressing strong into the floor.
Perform these slow and controlled flutter kicks once kicking up to the wall. Stay up for :45 and have someone count for you and then count for your partner before you both move on to the next movement.
To scale this movement, use a box and have your knees or toes on it with your torso as vertical as possible. Once you are vertical, practice shifting your weight side to side. Stay vertical for :45.
Score= seconds on the wall
https://www.instagram.com/p/Cd5tAzKlIS0/
Wall Walk Complex
Start with a wall walk up the wall. From there you will lift your hands onto a 10# plate (or higher) and then begin to walk to the right onto another stacked plate. Return back to the original plate and wall walk back down to complete the complex.
Focus on shifting your weight and walking laterally staying as close as you can to the wall.
Scaled version of this will be knees or toes on a box and lifting hands on and off of a plate. Focus on shifting weight side to side.
https://www.instagram.com/p/CRrPV5jNOT1/
Score= 1 rep for the complex.
List plates used in the notes.
“Twelve” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
12 Chest to Bar Pullups
24 Wallballs 20/14
100m Run
Rx+= 6 Ring Muscle Ups