FTX CrossFit – Saturday

Gymnastics

• Scapula Push-up & Pull-up, 10x each
• 3 Wall Walks, S-L-O-W!
• 3 x 3 Shoulder Push-ups, increasing resistance
• Practice mounting on the wall
• Scaled HSPU w/ abmat if needed.

Handstand Push-ups (3 – 5 – 5 – 8 – Max)
Record if you are doing Strict or Kipping. Take good rest between each set. Have someone watch you to critique your form.

Metcon (AMRAP – Rounds and Reps)

Teams of 2: Running & Core

25:00 AMRAP, Alternate Rounds

• 400m Run
• 10 Hip Ext.
• 10 S/U
• 10 Supermans
• 10 Leg Lifts

[SWITCH]

The Hip Extension will be from a box w/ an abmat on top and a heavy BB holding your calves. Partner may help getting out of the Hip Extension and spot their feet while they are in.