Monday CrossFit in Gibbstown

Skill AMRAP 8 minutes for skill

Ring Support (Jump to hold for 3 seconds) x 5
*Set rings low and self spot with feet

Straddle leg lifts x 10
*Sit up / forward as much as able

C-kip ½ pull pull-up x 5
*Focus on perfect hollow / arch position and moving through the core

**Don’t rush through the movements, focus on solid positioning throughout Strength A.1: Weighted Pull-ups (3x5) - Assist with bands or feet as needed

- Full stretch at bottom of pull-up

- Attempt to maintain hollow position throughout

- Work up to a heavy set of 5 ascending in weight throughout A.2: Wall Facing Handstand Push-up Variation (3x5) * Work up to a heavy set of 5 ascending in difficulty throughout

* Use hardest variation able with good positions

*Write variation in comments Metcon (No Measure) Every minute on the minute: 12 total minutes (3 rounds)

Minute 1- 15/12 calorie row

Minute 2- 3 wall walks

Minute 3- 15/12 calorie airdyne

Minute 4- 5 strict horizontal rope climbs

*no score today- just do the work :)

*scale calories if needed Extra Work a: Kettlbell Windmill (3x5/side) b: 5-5-5-5 Handstand Hold (3 sets) Hold 5 seconds center- 5 seconds shifting right- 5 seconds shifting left- 5 seconds center


*scale by decreasing time in positions

https://www.youtube.com/watch?v=vaon0K7jSlY&feature=youtu.be c: Banded Tricep Push Down (3x25 tempo 20X0) #workoutoftheday