Bonus Saturday Skill Session!
Join us this Saturday at 11AM in Southie orange 🍊 for our second skills class of the summer! We’re getting upside down for this one🙃.
All levels are welcome! We are covering progressions and drills for the following.
🤸🏻♂️Headstands.
🤸🏻♀️Strict Handstand Push-Ups.
🤸🏻♀️Kipping Handstand Push-Ups.
🤸🏻♂️Handstand Walking.
Don’t miss out!
Warm-up
1 Min Work/:30 Rest & Rotate
1. Assault B ike
2. Dips on the box
3. Weighted Step Ups
4. Weighted Glute Bridges
5. Strict Toes to Bar
Skill/Accessory
Single Leg Unilateral Deadlift 3×10 (5 each leg)
Bulgarian Split Squats
3×10 (5 each leg) use weight if able
WOD
Tabata 20s Work: 10s
Assault Bike
Ring Dips
Box Jump
Kettlebell Swings (2,1.5)
Toes to Bar
Rest 1 Minute Between Stations
Score= the sum of the lowest number of reps for each movement
Level 2- (1.5,1)
Level 1- (1,,0.75), Dips on box
Extra work
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk
Men: 185 lb.
Women: 135 lb.
WOD credit- CrossFit.com