CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
Mobility- 5:30-7:00pm
Heidi is moving to Castle Rock. We’re going to miss you, please come back and visit!
Strength
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups x 3-8 reps
(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)
Station 2 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 3 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)
Station 2 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 3 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
Conditioning
Against a 2-minute running clock, complete a total of six sets of the following:
Row 300/250 Meters
Push-Ups x Max Reps
Row 300/250 Meters
Push-Ups x Max Reps
Rest 2 minutes between sets
Add up Total Reps of Push-Ups over all 6 sets. Please remember: CHEST to floor, and full lockout at the top of every rep!
Add up Total Reps of Push-Ups over all 6 sets. Please remember: CHEST to floor, and full lockout at the top of every rep!