Wednesday, August 29th, 2018

Announcements

New Class Hours starting in September! Check Email, Wodify, FB Group or ask a Coach!

CrossFit Feral – NW – CrossFit

– Skill: Today and next week we’ll spend time on some foundational gymnastics holds. Work on reinforcing good hollow-position today.
– Metcon: You should have no issue completing the work listed in the 60s interval. Actually, each interval should leave at least 20s of rest/transition. 75% effort today.

Warm-up

Warm-up (No Measure)

7 Minutes of Dynamic Warm-up including lunges, skips, jumps, shuffles, high knees, butt kickers, carioca, backpedal, 90 degree hip rotation, burpee broad jumps.

Then,

Walk Through a Bodyweight Turkish Get-up on each side performing 2 reps each then grab a light KB and complete 2 more on each side.

Skill

Gymnastics Skill Work

3 Rounds for Quality:

10s L-Sit Hold

10s Ring Support

20s Handstand Hold or Walk

Max Distance Handstand Walk (Distance)

score longest handstand walk

Metcon

Metcon (5 Rounds for reps)

EMOM 25:

Minute 1: 1 Turkish Get-up each arm (53, 35)

Minute 2: 10 Goblet Squats (53, 35)

Minute 3: 100 Ft. Bear Crawl (50 ft. down + 50 ft. back)

Minute 4: 10 Burpees

Minute 5: 5 Strict Pull-ups

L2: (45, 25) (Band Assisted Pull-ups)

L1: (Light TGU) (Goblet Squat same weight as TGU) (10 Ring Rows w. slight pause on each rep)

Cooldown

5 Minutes of Light Foam Rolling