Wednesday July 31, 2024

CrossFit:

Main:

A. handstand skill;

1. pushup + downdog
2. box hs hold/hs pushup on k/t
3. wall climb- hs hold
4. wall kick up- hspu with 1/ no abmat

B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min)
Guide the option of reverse tabata :10 x :20 for beginner/intermediates who are just learning these movements, and full tabata :20 x :10 for those who want more of a challenge and are competent and comfortable with the movements.

1. HS hold
   Lvl6/5: wall facing/kick up
   Lvl4/3: box HS hold
   Lvl2/1: downdog hold
2. wall climb
   Lvl6/5: open standard on wall
   Lvl4/3: box climb- same as wall but on box
   Lvl2/1: pushup + downdog + walk hands in/out
3. HSPU
   Lvl6/5: wall/1 abmat
   Lvl4/3: box HSPU T/K
   Lvl2/1: seated DB press on box