Friday, December 24

22
Dec

Friday, December 24

Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 8

10 Samson Lunges

10 Step-Ups

5 Push-Up to Pike

2 Handstand Kick-ups/Attempts

Gymnastics

Skill/Strength

On a 10:00 clock..

Spend time working on inversions (Headstand Holds, Handstand Holds, Wall Walk Holds, Pike Box Around the Worlds, HS Walk, etc.)

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes
1 rep per 5 feet for Lunges + HS Walk

ONE Dumbbell used per athlete

Bright Spot

Strict Handstand Push-up

Handstand Walk

HSPU

Cool Down

1:00/Side Thread The Needle Stretch

1:00 Pigeon Pose/Side