Wednesday 6.17.20 (At Home Workout)

Wednesday 's Zoom 7am Class Link:

https://us02web.zoom.us/j/88054058290?pwd=U00yMElLK0k0Z2E3RWVHNWsvcXJTdz09

Meeting ID: 880 5405 8290 Password: 725620

Mob:

3 rounds:

Inchworm w. Upper back stretch x 5 (no push ups)

Box Jump x5/Step up x 5 each

Skill:Handstand Skill

9m EMOM

Min 1: 45-60s wall facing HS hold

Min 2: 30 s hollow body hold

Min 3: 1 min rest

Modifications: 30-45 s wall/ pike /inchworm hold

Bent knee Deadbug Hold

6m EMOM

Min 1: 5 strict HSPU + 5 kipping/ Pike HSPU x 10/High Plank Taps x10e

Min 2: Rest/*if 3rd option above = Low push up hold x 20-30s from knees

WOD: 3 rounds

3 min on

1 min off

CrossFit:

3 Pullups/DB 1 Arm Rows (3e)/6 Situps

6 Pushups

12 Alt DB/KB/BW Step-Ups

Fundamentals:

3e DBKB 1 Arm Row/(6) situps/Alt BW V-Ups

6 Pushups/Inc Pushups

12 DB/KB/BW Step-Ups

Cool Down:

Puppy Dog Stretch x60s

Modifications

1. PU - 1 Arm DB/KB Row/Situps (6)

2. Pushups - Inc Pushups

3. DB/KB Step-Up - BW Step Up