Skills On Skills On Skills

Aug 31st, 2019

Category: CrossFit

Skills On Skills On Skills

Saturday Go Time

Labor Day Schedule Update
We will be running a reduced schedule this weekend for Labor Day…

Today – Saturday – 1 box only – There will be Open gym from 6-8am -Classes at 8am, 9am, 10am, 11am &2pm. Mobility is cancelled. No babysitting.  The Introductory class will run as scheduled at Noon.
Sunday – Normal Schedule
Monday – All Levels Classes at 9AM & 10AM only today. Goose will be here at 8AM hitting the WOD during Open Gym if anyone wants to come in for an early session*
*There will be no bootcamp on Monday morning. All bootcampers are welcome to join in the general CrossFit classes at 9 or 10AM!

Warm-up
1:00 Work/:20 Rest and Rotate
1. Ski
2. Strict Toes To Bar or Leg Lifts
3. Handstand hold or wall plank
4. Moon To Sky

Skill
Stone Over Shoulder
Stone Squat
Handstand Walk

WOD
3 Rounds
1 Minute Work: 20s Rest and Rotate
1. Assault Bike
2. Toes to Bar
3. Stone Over Shoulder 140/90
4. Stone Hug Squats
5. Ski Erg or Air runner
6. Handstand Walk

Handstand walk sub =plank slider drag

Score= Total Reps. HS walk 5ft=1 Rep

Extra Work
21-15-9
Deadlift (275|185)
Strict HSPU