CrossFit
Skill Work
Candlestick Roll to Squat / Pistols (1 legged squats) [Video]
Handstand Holds / Handstand Push-ups [Video]
Kipping / Gymnastics & Butterfly Pull-ups [Video]
Conditioning
AMRAP in 20 Minutes:
• 10 Handstand Push-ups (Scaled: 2 Wall Climbs)
• 10 Alternating Pistols (Scaled: 1 legged squat to box)
• 10 Burpees
• 10 Pull-ups
• 10 Airdyne Calories
Bootcamp
A)
Partner Battle Rope for 12 minutes
P1:
20 seconds of Shuffling Slams
15 Plank + Single Arm waves
15 Plank + Single Arm waves
10 seconds of Rest
P2:
50 second Wall Sit
B)
3 rounds of
40 seconds on / 20 seconds off
Plank + DB Taps
DB Russian Twist
Plank Pass Throughs
DB Sit Ups
C)
3 rounds of
1 minute of Max Skiing
1 minute of Rest
