Monday, October 5, 2020

WORKOUT OF THE DAY

Families! There is a CrossFit Kids version of this WOD on our Kids page

Warm Up:

10 Sit Ups— Lunge Steps x 10

10 Push Ups — Bear Crawl (down/back)

10 PVC Thrusters— Crab Walk

10 Tuck Jumps— Inch Worm

 

Skill:

Handstand Skill work:

Handstand Kick Ups , Tripod Press Outs, Negatives

Muscle Up Skill Work:

Gymnastic Kips, Snap from Arch to Seated “L”, Get Out Pool Drill

 

WOD:

5 Rounds for Time:

3 Bar Muscle Ups 

9 Handstand Push Ups 

 

Skill/Mobility:

Lat Smash

Tricep Smash