Monday, February 29, 2016

Leap Day Madness!

REMINDERS The CrossFit Open has started!  It's still not too late to register! We will complete the weekly workout each Friday as a gym WOD during regular class hours, whether you are competing in the Open or not.  Let the fun begin! 12493831_1021643444544180_2130580769920124493_o

MONDAY Conditioning Part 1 AMRAP in 9 Minutes: • 15 Box Jumps (24"/20") • 12 Push Jerks (#115/75) • 9 Toes to Bar

Part 2 For Time: Row 60 Calories Rest 4 Minutes Row 40 Calories

Gymnastics Work Handstand Push-ups [Video] Muscle-ups [Video]

Rx Work on stringing together 8-12 HSPU or 3-6 Muscle-ups.

Scaled HSPU options: one AbMat HSPU efficiency. Hollow vertical position work. Eccentric movement. Muscle-up options: swing and transition work

HSPU Progression

Amplify's CrossFit Open Leaderboard