CrossFit – Tue, Mar 24

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

2 rounds:

20 sec hollow hold

20 sec superman hold

8 ring rows

8 kip swings

10 lunges

Metcon (Checkmark)

AMRAP 1 (10:00)

Rx:

6 chest-to-bar pull-ups

10 pistols alternating

12 GHD sit-ups

Scaled:

jumping pull-ups/12 ring row

box pistols

abmat sit-ups

Rest 2:00

AMRAP 2 (10:00)

Rx:

6 handstand push-ups

12 front rack lunges 95/65

14 V-ups

Scaled:

box HSPU/ 12 push up

reverse lunges (no weight)

tuck-ups

Stimulus: moderate skill fatigue without failure

High-Skill Finisher — 3 Round s

Pick ONE track:

Track 1 (Gymnastics)

30 sec HS hold

8 ring dips: box dips

20 sec hanging L- sit

Track 2 (Advanced)

20 ft HS walk

6 strict ring dips/1 strict muscle up

10 toes-to-bar slow tempo( no kip)