Training for Thursday, October 11th


Warm Up
Group Circle
3 Rounds

:45 Row @ 75% effort
10 Ski Jumpers
1 Walk Walk with 5-10 second lockout hold

Gymnastics Skill
Handstand Push Ups
4-6 HSPUs every 2:00 for 5 Rounds
*today focuses on finding your tripod position every rep.  This can be done on the wall, on a box, or in a standing pike position.

Workout of the Day
1 Round Every 5:00 for 3 Rounds
Each Round for Time
20 Hollow Rocks
20 Box Jump Overs 24/20
20/15 Calorie Row
*Every round is a SPRINT!

Cardio CrossFit (7am, 12pm, 6pm)
5 Rounds
1:00 Max Handstand Push Ups
1:00 Max Calorie Row
1:00 Max Hollow Rocks
1:00 Max Box Jump Overs 24/20
1:00 Rest
*Score is total reps

Cool Down
Shoulers: Trap + Delt Smash with Lacrosse Ball
Quads: Foam Roll + Couch Stretch each leg
Jumping Muscles: Plantar Fascia Massage + Static Calf Stretches