CrossFit WOD, March 6, 2019

Sleeping DragonInspiration”30 minutes of high-intensity exercise performed in the early evening does not negatively affect subsequent sleep, and may also reduce feelings of hunger.”
https://www.sciencedaily.com/releases/2019/02/190221083411.htmWarm-upWarm-upI. Heartrate
Dynamic

II. Specific:
3 Rounds
10 Band Passthroughs
10 Band Pull Aparts
5 Strict Knee Tucks (may add weight) or Strict Knees to Elbow

III. Skill/Strength
7-10 minutes practicing Handstand Hold (this will improve walking)
*scale to box, mod wall walk, then a kickup and hold.MetconMetcon (AMRAP – Rounds and Reps)20 minute AMRAP
5 Strict Knee Tucks
10 Pushups
15/12 CaloriesScaling: this workout will quickly become tedious and uncomfortable. Each set of movements should be challenging but doable, forcing you to manage muscular failure. Focus on maintaining controlled body positioning in the gymnastics pieces instead on of speeding through the WOD. Use today as a skill WOD and go HARD on the calories.Metcon (AMRAP – Rounds and Reps)20 minute AMRAP
5 Weighted Strict Knee Tucks 14/10
2 Wall Walks
15/12 CaloriesScaling: this workout will quickly become tedious and uncomfortable. Each set of movements should be challenging but doable, forcing you to manage muscular failure. Focus on maintaining controlled body positioning in the gymnastics pieces instead on of speeding through the WOD. Use today as a skill WOD and go HARD on the calories.Metcon (AMRAP – Rounds and Reps)20 minute AMRAP
5 Strict Knees to Elbow
10m Handstand Walk
15/12 CaloriesScaling: this workout will quickly become tedious and uncomfortable. Each set of movements should be challenging but doable, forcing you to manage muscular failure. Focus on maintaining controlled body positioning in the gymnastics pieces instead on of speeding through the WOD. Use today as a skill WOD and go HARD on the calories.Optional Accessory Work3 Rounds
10 I’s
10 T’s
10 Y’s
10 Wall SidesNews-19.3 Announcement tomorrow night at 8pm!!! Thrusters, Pull-ups, Burpees…what will it be?

-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

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