TUE JANUARY 8, 2019 - CROSSFIT

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“You must expect great things of yourself before you can do them.” – Michael Jordan

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds each:
Spiderman to Down Dog
Single Unders
5 Singles/5 Doubles (or 10 Penguin Jumps)

Metcon

Metcon (Time)

"Dopamine"
On the 5:00 x 5 Rounds:
20/14 Calorie Row
10 Burpees
75 Double UndersScore is the slowest round

Gymnastics

Metcon (No Measure)

Handstand Walk Practice
Not for Time or Score!:
5 Rounds:
15 GHD Sit-Ups or 20 Weighted Abmat Sit-Ups
50' Handstand WalkScaling Options
-5 Wall Walks
-45 Second handstand hold against wall
-20 Shoulder taps against the wall

Cool Down/Mobility

Standing Pancake Stretch:
1:00 Center, 1:00 Right, 1:00 Left
5 Inchworms
1:00 Saddle Stretch
1:00 Glute Stretch (each side)
1:00 Butterfly Stretch
1:00 Cobra Pose

 

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