WOD

16
Jul

WOD

CrossFit Fulshear – CrossFit

– Skill: Today we’ll perform static holds 10-15 seconds of work with the L-
sit and Handstand Hold.
– Metcon: Today’s metcon is about starting slow and giving your body time
to adjust to the demands of the workout. With that said, starting at 60%
effort and increasing your pace as you see fit. All work should be done in 1-
sets for the duration.

Warm-up

QOD: What makes you roll your eyes every time you hear it?

Run 400 Meters

5:00 of Pose Running Drills

Then,

3 Rounds of: 20s on/:10off

1a) Hollow rocks

1b) Air Squats

1c) Wall Walks

1d) Kip swings

Spend a couple of mins touching on points of performance and scaling options for L-sit/handstand holds

Gymnastics

EMOM 8:

ODD Minutes: 10-15 seconds L-Sit Hold

EVEN Minutes: 15-20 seconds Handstand Hold

Metcon

AMRAP 20:

10 KBS (53, 35)

10 T2B

400 Meter Run

L3: (45, 30)

L2: (35, 25) (Knee Lifts)

L1: (35, 25 Russian Swings) (Reverse Crunches)

Metcon (AMRAP – Reps)

AMRAP 20:

10 KBS (53, 35)

10 T2B

400 Meter Run

L3: (45, 30)

L2: (35, 25) (Knee Lifts)

L1: (35, 25 Russian Swings) (Reverse Crunches)

Hypertrophy

Rollback Triceps Extensions: 4 x 12. Rest 60s.