CROSSFIT CLASS

General Warmup [5:00 - 10:00]

TABATA this :

Down dog cobra

Walking push up

High plank Alt circles to load wrist

Back to front scales R leg

Back to front scales L leg

Alt spidermans

Alt Samson stretch

Jumping Squats

Specific Warmup & Teaching [12:00 - 30:00]

Wall Climbs/ Handstand Walk

30 sec Hollow wall push

3 reverse wall Climbs

10 pike wall shoulder taps

2 wall Climbs

1 min wall assisted hand stand hold drill. (push hard with the fingers to make the heels come off the wall, don't kick)

25 ft Hand Stand Walk

Bar Muscle Ups

5 scap pull ups

3 strict pull ups or max E isometric pull up

5 swings

Pike jump hip to bar or box assisted pike to lat pull down

Bar Muscle Up or jumping bar Mu

Wallball Shots

5 front squats

5 Push press ( leave the heels on the ground)

7 wall ball shots

Strategy & Stimulus [30:00 - 33:00]

Bathroom, Water, Questions [33:00 - 36:00]

Workout [36:00 - 51:00]

Stretch [51:00 - 60:00]

Scaled -7 Bar MU / HSW not Unbroken

Scaled

WBS 15/10

7 jumping bar MU

5 wall walks

Scaled

15 WBs to board

2 min high plank

7 walking push ups