Friday April 26th, 2019

O’Hare CrossFit – CrossFit

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Gymnastics

A.: Metcon (No Measure)

Handstand Walk Work x 15 minutes

A. Stomach or Back to Wall Handstand Hold x 20 seconds x 2 sets

B. Stomach to Wall Shoulder Taps x 5-7/side x 3 sets **The Goal to Take Pressure off 1 Hand while having other arm locked out**

C. Handstand Kick up Practice x 3 minutes

Rx’d – Freestanding Hold – Spotter if Necessary

Scaled – Back to Wall Kick ups + Hold – Spotter if Necessary

D. Handstand Walk Practice x 5 minutes

Rx’d – Handstand Walk – PVC Spotter if Necessary

Scaled – Pike Box Walks

Conditioning

B.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes

20 Wall Ball 20/14#

10 Kipping Pullups

Rest 3 minutes

Complete as many rounds and reps as possible in 7 minutes

7 Power Clean 135/95#

7/5 Cal Assault Bike

7 Box Jump over 24/20″

Rest 3 minutes

Complete as many rounds and reps as possible in 7 minutes

Run for Max Distance

***Scaling

Kipping Pullup – Jumping Pullup

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