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Training for Wednesday, June 27th

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Warm Up
Group Circle
3 Rounds
6 Air Squats
6 KB Swings (Russian round 1, American Rounds 2 and 3)
6 Beat Swings
1 Wall Walk

Gymnastics Skill
Every 1:30 for 5 Rounds
4-6 Toes to Bar/Toes to Target
6 Arches on Floor (:01 Hold each rep)
*Toes to target is for those who are unable to maintain the rhythm of the beat swing while getting toes all the way to the bar.  Work on having a visual target in front of you that you can see your toes reach on each rep without losing the rhythm.

Workout of the Day
For Time (24:00 Cap)
20-18-16-14-12-10-8-6-4-2
KB Swings 50/35
2-4-6-8-10-12-14-16-18-20
Goblet Squats 53/35
5 Handstand Push Ups (Comp 10 HSPUs)
*Workout is 10 rounds.  KB Descend 2 reps each round while Goblet Squats add 2 reps each round.  HSPUs remain at 5 reps each round.
*Today’s HSPU Mod is 2 wall walks each round

Cardio CrossFit (6am, 9:30am, 5pm)
For Time
20-18-16-14-12-10-8-6-4-2 KB Swings 50/35
5 Toes to Bar
2-4-6-8-10-12-14-16-18-20 Goblet Squats
5 Handstand Push Ups
*Workout is 10 rounds.  KB Descend 2 reps each round while Goblet Squats add 2 reps each round.  HSPUs and T2B remain at 5 reps each round.
*Today’s HSPU Mod is 2 wall walks each round

Cool Down
1:00 Shoulder Smash each side
1:00 Glute Smash each side
1:00 Couch Stretch each side