CrossFit WOD, August 25, 2023

CrossFit – Fri, Aug 25

Warm-Up
Warm-Up

AMRAP x 3 MINUTES

10 Slow Wrist Circles*

8 Samson Lunges

6 Scap Push-Up to Pike

Into…

AMRAP x 4 MINUTES

:30 Mod Pace Bike

6 Alt. Step-Ups

6 Up-Downs + Shoulder Tap

6 Inchworms + Push-Up

*On hands and knees, rotate wrists clockwise and counterclockwise.

Skill – All
ON A 15:00 RUNNING CLOCK…

Practice Handstand Hold/ Walking*

*Focus on maintaining a Hollow Position when inverted or shifting weight back and forth.

(No Measure)

Week 8 of 9 Gymnastics Cycle

Workout – All
EMOM x 20 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – :30 Shoot Thrus*

MIN 3 – 12-15 Box Step-Overs (24/20)

MIN 4 – :30 Handstand Hold**

*Can be performed on boxes or parallettes.

*Hold against the wall or free standing. Option to HS Walk.

(No Measure)

Optional Cool Down
2-3 SETS FOR QUALITY

:30/:30 Half Pigeon on Box

:30 Box Prayer Stretch

:30 SLOW Alt. Deadbugs

-Rest as Needed b/t Sets-

(No Measure)