CrossFit WOD for Tuesday 6-27-2017

WOD

Jun 26, 2017

Strength/Skill:  Pick 2 movements that you need practice in, not just ones that are fun or that you’re already good at Metcon: This is Hero workout Griff. The backwards running will be deceivingly hard. Shoot to finish in under 20:00. 

Warm Up

400m Run broken into 100m increments of forwards/backward. Then: 10 squats, push ups, pull ups, burpees, sit ups, lunges (any order)

Mobility

Calf Stretch on wall and banded ankle mobility 

Strength/Skill

1) Pick 2 gymnastics moves and warm them up (handstands/holds/walking/freestyle – hollow holds/rocks – pistols – pull ups – MUPs – kips – T2B – HSPU)

10 min EMOM
Min 1) 30s practice choice #1
Min 2) 30s practice choice #2

METCON- For Time:

  • 800m Run 
  • 400m Run backwards
  • 800m Run
  • 400m Run backwards

Accessory:

Accumulate-100 banded leg curls each & 50 Hip Flexor Pulls each 

<iframe width="853" height="480" src="https://www.youtube.com/embed/hvoQiF0kBI8" frameborder="0" allowfullscreen></iframe>

https://youtu.be/hvoQiF0kBI8

The Strict Handstand Pushup 

Compliments of CrossFit

“Stick to the basics. And when you feel like you’ve mastered them, it’s time to start over again. This time paying closer attention.”

– Coach Glassman