CrossFit New Hampshire will be open for normal hours today, drive safe!
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Gymnastics EMOTM
For 12 Rounds complete the following; every minute on the minute, where the first :20 seconds is max effort/max reps and the remaining :40 seconds is rest/movement transition time.
12 rounds of :20 work x :40 rest
*alternate each round as follows
Odd Minutes x Max Reps (strict or kipping) Handstand Push-ups
Even Minutes x Max Reps (strict or kipping) Pull-ups
Notes:
1. Scaling for Handstand Push-ups will be assigned in efforts to develop skill competency from the following:
– Kick-ups + Static Hold Against Wall
– Kick-ups + Negative ROM Reps
– Modified Handstand Push-up Range of motion reps
– Stinkbugs
There will be no DB Pressing Substitutions today.
3. Rx+ Handstand Walks x max distance (if able to complete 10+reps across at least three rounds of HSPU).
Post scores to comments.
“Slinky Dog”
For time
33-27-21-15 reps of
Wallball (20/14lbs)
GHD/Abmat Sit-ups
Bumper G2OH (35/25lbs)
Post scores to comments.
Gymnastics EMOTM best rounds 3 HSPU/3 pull-ups
Slinky Dog: 13:53 with abmat situps