O’Hare CrossFit – CrossFit
Gymnastics
B. : Handstand Walk Work x 15 minutes (No Measure)
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. : “Breakfast Club” (Calories)
7 Double KB Deadlift 70/55# per hand
7 No Pushup Burpee off KBs
7 Double KB Deadlift 70/55# per hand
2 minute Assault Bike for Cals (30/20 is Goal
Rest 2 minutes x 3 sets
-rest 4 minutes-
3 Renegade Row 50/35# per hand
15 seconds Mountain Climbers on DBs
3 Renegade Row 50/35# per hand
90 seconds Unweighted Step up 24/20″
Rest 2 minutes x 3 sets
Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips: