CrossFit – Wed, Mar 26
SPECIALTY HANDSTAND COURSE! This 6 week course is coming your way on April 5th! Register by March 29th to save with promo code ‘HANDSTAND’. https://go.solacrossfit.com/gymnastics179391
Warm-up
Warm Up
1. Movement Prep/Activation
2 sets:
1:00 Row Arms Only (legs fully extended)
1:00 Row Legs Only (Arms fully extended)
1:00 Row (regular)
2. Workout Prep
2 sets:
20-second Row (Build in pace)
10-second Rest
Workout
Numbuh Three (Distance)
Freedom/Independence/Liberty:
Tabata Row (20 rounds)
20-seconds Max Distance Row
10-second Rest
Target Total Meters:
- Men: 1900+ Meters
- Women: 1600+ Meters
Workout 2
Core Metcon (Time)
For Time:
100m Sandbag Bear Hug or Double KB Front Rack carry
50 Hollow Rocks or 2 Min hold
100m Sandbag Bear Hug or Double KB Front Rack carry
50 Arch Rocks of 2 Min Hold
Goal: Get it Done