First City CrossFit – CrossFit
Skills Development
Handstand progression
warm-up with wall walks
Level 1 – from the box or pike position, hold for 6 rounds of 20 – 30 secs and rest for 30 – 40 secs
Level 2 – hold against the wall, band, or bar for 6 rounds of 40 secs, 20 sec rest
Level 3 – hold against the wall for 6 rounds of 40 secs, 20 sec rest, pushing away from the wall and alternating weight from hand to hand
Level 4 – practice walks with a spotter from one end of the mat to the other for 6 mins, alternating with the spotter and resting as needed
Workout
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible (AMRAP) in 15 minutes of
30x Sit Ups
20x Kettle Bell Swings
30x Supermans
Weighted Carry to corner of bldg. and back
Mobility
1. Cat Cow stretch – 2 mins
2. Ab stretch (Cobra or Elbows stretch) – 2 mins
3. Banded shoulder – 1 min per side
4. Roll thorasic spine – 2 mins
5. Ball smash traps and shoulders – 2 mins per side