*Scheduling Note*
1000 Saturday CrossFit class will be canceled on Saturday September 10. We will be meeting at Washington Park at 1030 for Field Day. There will still be a weightlifting class at 0845.
Strength
4 Sets:
- 5-20 Kipping Handstand Push Ups
- 5-20 Kipping Chest to Bar Pull Ups (no butterfly)
Scales:
- 10-15 L-seated Dumbbell Press + 10-20s Headstand or Angled Wall Hold
- 5-20 Kip Swing
*If you do not have at least 5 strict pull ups, you will scale the kipping pull ups to just the kip swing. If you have 5+ strict pull ups, you may scale the kipping chest to bar pull ups to regular kipping pull ups.
Every minute, on the minute, for 9:00:
- Ring Turnover Drill x 3-5
- False Grip Ring Row with pause at chest x 6-8
- Jump to Ring Support x 3-5
Scales:
- Ring Turnover Drill with feet on ground x 3-5
- False Grip Hold with arms extended x 10-20s
- Support on boxes x 10-20s
Conditioning
3 Rounds:
- 30s of Inchworm Sidewalks
- 30s of Rest
- 30s of Seals Drags
- 30s of Rest
- 30s of Press Drags
- 30s of Rest
Optional Independent Work
3 Sets:
- 8-12 Seated Dumbbell External Rotation
- 12 Skull Crushers @ 30X0
- 20m Waiter’s Walk per arm