• CrossFit Crosscheck

Tuesday, November 19


Big gymnastic focus today as we open up the day with wall and ring work. Finishing out the day with a long, sweaty effort in "Sea Horse". ACTIVATION Half Tabata Bike or Row Inchworms Box Step-ups Box Shoulder Taps Hollow Rocks

*4 Rounds: 20 Seconds On / 10 Seconds Off

30 Wall Walks (AMRAP - Reps)

Strict Gymnastics (A) 7 Min Time Cap Not For Time: 30 Wall Walks STIMULUS In the wall walk, you will start by lying prone your chest with the bottom of the feet in contact with the wall You'll walk the hands backwards and the feet up the wall until the chest you are vertical in a wall facing handstand hold Walk as high as you can and get the body as straight as possible With these being not for time, take your time between reps to ensure quality of movements

Metcon (AMRAP - Rounds)

Strict Gymnastics (B) 4 Giant Sets For Quality: 10 Horizontal Ring Rows :10-:20 Second Ring Support Hold STIMULUS Working back and forth between two ring movements in the second half of strict gymnastics For the horizontal ring rows, choose a difficulty that is challenging, but one that allows you to complete the 10 rows unbroken On the ring rows, walking the feet further forward or elevating them will make the pull more challenging Following the last ring row, immediately transition to a ring dip lockout for 10-20 seconds Rest as following after the ring support hold

Sea Horse (Time)

3 Rounds: 40/30 Cal Bike 800 Meter Row 400 Meter Run 20 Burpee Box Jump Overs (24/20) STIMULUS GENERAL This 3-round "cardio heavy" workout is intended to be on the longer side: 30-40 minutes or 10-13 minutes per round

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