CrossFit 804 – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

:30 Air Bike (Legs only)

:30 Air Bike (Arms only)

4 Up-Downs to Plate

:30 Jump Rope

2. Workout Prep

2 sets:

5/4 Calorie Air Bike (Build in pace)

2 Burpee to Plate

Gymnastics

Handstand Walk Skill Work (Checkmark)

EMOM7:

Level 1: Kick up to the wall, then perform 10 back to wall handstand shoulder taps. Scaling option is to perform this with feet on a box or from a plank position.

Level 2: 15 foot handstand walk or 30 seconds of practice

Level 3: 25 foot handstand walk

** Coaching video demoing each scaling option is in the coach notes

Workout

“No Banner, Only Hulk” (Time)

Freedom (RX’d)

42-30-18

Calorie Air Bike (Women: 34-24-14 calories)

Burpees to Plate

Independence

36-24-16

Calorie Air Bike (Women: 30-20-14 calories)

Burpees to Plate

Liberty

30-20-10

Calorie Air Bike (Women: 24-16-8 calories)

Up Down to Plate

Target time: 13-15 minutes

Time cap: 18 minutes

Cooldown/Mobility

Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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