Check out our FREE Blueprint to Thrive webinar here.

Static Holds

Gymnastics Skill Work & wallballs, box jumps, double unders, russian twists, burpees

Metabolic Conditioning, Skill, WOD / jessica

Skill:
Gymnastics Skill Work:

Choose 2 static holds and work on holding for :30-:60 each:
L Sit
Ring Support
Chest Facing Wall Stand
Hollow Holds

Metcon:
Tabata 5 rounds of :30 work/:30 rest of:
wallballs (20,14)
Box jumps (24,20)
Double Unders
Russian Twists with plate (25,15)
Burpees

Gymnastics Skill Work & wallballs, box jumps, double unders, russian twists, burpees Read More »

Skill Work, Run, Lunges, Clean & Press

Metabolic Conditioning, Skill, WOD / jessica

Skill Work:
3 Rounds of:
10s L-Sit Hold
20s Handstand Hold or Walk
30s Alt. CrossFit Renaissance Practice
Rest 60s

Metcon:
AMRAP 22 with a partner:
Run 800 Meters
60 Walking Lunges (BW)
60 Kettlebell Clean & Press (16,12)
*One person works at a time. Split however desired.

Accessory Work:

Banded Leg Curls: 3 x 50 ea. Rest 30s.

Skill Work, Run, Lunges, Clean & Press Read More »