WEDNESDAY CROSSFIT 01/09/19
A. Skill Work
8-10 MINUTES, REST AS NEEDED:
CHOOSE 1 OPTION
3 SETS
NOSE TO WALL HANDSTAND HOLD X 45- 60 SECONDS (WALL WALK TO HOLLOW POSITION)
PLANK HOLD X 60 SECONDS (ADD RESISTANCE WITH BAND OR PLATE IF POSSIBLE)
HSPU X 10 REPS (INCREASE DEFICIT FOR ADDED DIFFICULTY)
HS WALK
FIND MAX DISTANCE OR SET UP OBSTACLE COURSE
B.
SPORT:
5 SETS
IN GROUPS OF 3:
60 SECONDS THRUSTERS FOR MAX REPS
60 SECONDS BIKE FOR MAX CAL
REST 2 MINUTES
95#/65#
GRIND:
5 SETS
IN GROUPS OF 3:
60 SECONDS WALL BALL SHOTS FOR MAX REPS
60 SECONDS BIKE FOR MAX CAL
REST 2 MINUTES
SCORE TEAM REPS
Choose a weight that allows you to complete 60 seconds of unbroken wall ball shots or as few sets as possible.
