11AM Sunday CrossFit

Part I: Mobility Cirucit/Shoulder Prep - 2 MIn Stations

Station 1:  Lax Ball Back
Station 2:  3  - 5 Foam Roll T-Spine Crunches -> Foam Roll Lats
Station 3:  PVC Pass Thru ->Around the World's -> Narrow Grip PVC OHS

Part II: 15 Minutes Gymnastics/Handstand Practice

INJURIES?

NEWCOMER:
1 30/30 Wall Walk -> Wall Walk
5 Pike Press (Partner)

INTERMEDIATE:  "Perfect Pillar" "Rock Petrified"
1.)  Freestanding Handstand Off - Wall (Partner Spots)
2.)  Kick to Freestanding Handstand In Bands (Partner Spots)
3.)  Freestanding Handstand In Front of Wall

ADV:  "Perfect Pillar" "Rock Petrified"

1.)  Shoulder Taps On Wall

2.)  Hip Taps On Wall

3.)  Freestanding Hip Taps (Partner Spots)

Part III: 5 Minute Warm-up

Part IiiI: Conditioning (15 Min Cap) 

“THE GAUNTLET”

10 Burpees
10 Thrusters 95/65
10 Pull-ups
10 Power Snatches 95/65
10 Toes-To-Bar
10 Power Cleans 95/65
20 Box Jumps 24/20
10 Power Cleans 95/65
10 Toes-To-Bar
10 Power Snatches 95/65
10 Pull-ups
10 Thrusters 95/65
10 Burpees

Suggested Scales:

Barbell Weight 75/55, 65/45 and DUMBELL'S

Power Snatches to G2O

Pull-ups to Ring Rows

A scaled version might look like this

10 Burpee No Push-Up
10 DB Thrusters (any weight)
10 Ring Rows
10 DB Ground to Overhead
10 Strict Knee-Ups (use assistance straps)
10 DB Hang Cleans 
20 Step-ups (any height)
10 DB Hang Cleans 
10 Strict Knee-Ups (use assistance straps)
10 DB Ground to Overhead 
10 Ring Rows
10 DB Thrusters
10 Burpee No Push-Up