Feelin The Friday Flow & Saturday Skill Session!

Jul 20th, 2018

Category: CrossFit

Feelin The Friday Flow & Saturday Skill Session!

Chris

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🙃.

Marc P. getting gymnasty

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

DISCUSSION 3 Comments

  1. Sean Flannery 07/20/2018 at 11:30 pm

    33 Rx (6,6,8,8,5)

  2. Alec 07/20/2018 at 2:03 pm

    36Rx – bike was killer!

  3. Crowley 07/20/2018 at 12:42 pm

    35 rx (5, 6, 10, 8, 6)