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062117

21
Jun

062117

CrossFit 285 – CrossFit

Gymnastics

Handstand Foundation II (No Measure)

Spend 15 minutes working on:

– 5 minutes practicing perfect entry and HS position from first progression

– 10 minutes alternating minutes

Odd Minutes: 5-7 handstand lower to headstand (as slow as possible)

Even Minutes: HS weight shifting
Same progression this week. Be patient and put in the foundation. If we have a solid handstand start with negatives and go as slowly as possible down. Let’s try to land in the same “triangle” position every time. This position training will translate to kipping.

Metcon

Metcon (AMRAP – Reps)

Rx (Rx+)

AMRAP 4:00:

400m Run

15 (18) Bar-Facing Burpees

Max Power Cleans, 135/95 (135/95)

Rest 4:00

AMRAP 4:00:

400m Run,

10 (14) Bar-Facing Burpees

Max Power Cleans, 155/105 (185/135)

Rest 4:00

AMRAP 4:00:

400m Run

5 (10) Bar-Facing Burpees

Max Power Cleans, 185/135 (205/145)

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