CrossFit – Thu, Jul 2
General Warm-up
EMOM 20 Minutes (5 times per movement) (Checkmark)
– :45 of Strict Pull Ups
– :45 of GHD Hip Extensions / Sit Ups
– Max duration HS Hold
– Rest
Movement Variations (new variant every round)
– Strict Pull Ups: pronated grip, supinated grip, narrow grip, mixed grip, athlete’s choice x1.
– HS Hold: Handstand Hold, Wall Facing HS Hold, Freestanding HS hold, athlete’s choice x2.
– GHD: alternate between Hip Extensions and GHD Sit Ups (3 sets of Hip extensions, 2 sets of sit ups)
Feel: Muscle Overload
Pace: Sustain
Target Score: Scores will vary
Alternating Movement EMOM 6 minutes (2 rotations)