Monday 6.8.20 (At Home Workout)

June 7, 2020

 

 

 

 

Monday 7am Zoom Class Link: Hope to see you there! 

 

 

 

https://us02web.zoom.us/j/76501373873?pwd=b3ozKzBSL0JaK2NMek15SzBFSXJrUT09

Meeting ID: 765 0137 3873
Password: 371775

 

Mob: 

Deep Squat Breathing x60s 

Wall Slides x10 

EMOM x 9

Min 1: Side plank on hand x 30 s each side/Kneeling Side Plank On Hand x30s ea 

Min 2: Wall walk/pike walk/inchworm walk x 3

Min 3: 5 each side reverse lunge with twist

 

Skill: Handstand Skill

Part 1:

EMOM x 6

Min 1: 45-60  s wall facing HS/ Pike hold hold/Inchworm Hold/High to Low Plank 

Min 2:  Rest

 

Part 2:

4 rounds: (10 min clock)

5-8 strict HSPU/Pike HSPU/DB 1 Arm Strict Press x8e/Tempo HR Pushups (313 x8) 

 

Rest as Needed Btwn sets

 

WOD: 5 Rounds for Time 

CrossFit 

7 HSPU/Pike HSPU/HRPU

14 Am DB/KB Swing/Situps

21 Pistols/BW Rev Lunges 

 

Fundamentals Version: 5 RFT 

7 HRPU/Inc Pushups/Shoulder Taps

14 DB/KB Russian Swing/Alt BW V-Ups 

21 BW Rev Lunges/Step-Ups 

 

Cool Down: 

Puppy Dog Stretch x60s 

Thread the Needle x60s ea side 

Modifications:

  1. HSPU - Pike HSPU - HRPU - Inc PU- Sh Taps

  2. AM KB/DB Swing - Russian DB/KB Swing - Situps - Alt BW V-Ups

  3. Pistols - Rev Lunges - Step-Ups 

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