WOD – Mon, Oct 24
Warm-up
10 Minute E2MOM (Weight)
Strict Press 5 sets
4×3
1×1 Find todays 1 RM
Partner up
Warm-up
SETUP for WOD
SINGLE-LEG SQUAT
HANDSTAND PUSH-UP
PRE-WORKOUT
2 handstand push-ups or scaling option
4 single-leg squats or scaling option
10 pull-ups or scaling options
MARY (AMRAP – Rounds and Reps)
RX
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
INTERMEDIATE
AMRAP 20:
5 strict presses (65/95 lb)
10 alternating single-leg squats to a target
10 pull-ups
BEGINNER
AMRAP 20:
5 push-ups/db strict press
10 alternating lunges
10 jumping pull-ups
<h3>INTENDED STIMULUS</h3><ul><li>Classic CrossFit benchmark that tests gymnastics skill and gymnastics endurance.</li><li>10-15 rounds.</li><li>Complete all movements in 3 sets or less.</li><li>Scale to preserve the movement function while reducing loading. For example, use a pike push-up instead of a handstand push-up.</li><li>Even if you can’t hit the round/rep goals, but can perform all the movements, consider doing the workout as RX’d to get more practice at the movements.</li></ul>
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
4 Minute BB Complex 35/45 15/35 PVC
2x High pull
2x Hang clean
2x Front squat
2x Press