Wednesday 6.17.20 (At Home Workout)

June 16, 2020

 

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 

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