Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.
Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
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Giant Set:
Seated Dumbbell Press 3 x 10
Ring Rows 3 x 10
Hollow hold 3 x :30
*rest as needed
60m Handstand Walk Buy in:
Then 3 Rounds for time:
20 WBS 20/14
30 abmat Sit Ups
40 Double Unders
Rope Climb Technique:
RX: 8-10 L-Sit Rope Climbs (12′-15′)
FX: 10 Climbs for Time (12:00 Cap)
Kipping Toes to Bar Technique:
10 min of Handstand holds or TGU for athletes who have a kip or proficient at T2Bs
AMRAP 4:
27 Box Jumps 24/20
27 Shoulder to Overhead 115/80, Fx: 95/65
27 Toes To Bar, Fx: Knees to Chest
Rest 4:00
AMRAP 4
21 Box Jumps 24/20
21 Shoulder to Overhead 115/80, Fx: 95/65
21 Toes To Bar, Fx: Knees to Chest
Rest 4:00
AMRAP 4
15 Box Jumps 24/20
15 Shoulder to Overhead 115/80, Fx: 95/65
15 Toes To Bar, Fx: Knees to Chest
Score = total reps completed over all 3 rounds.
Deadlfit Singles
3 x 6 (A)
*Athletes Reset Pulling Position each Rep
10 Rounds For time:
3 Front Squats 155/105, Fx: 135/95
6 Deficit Handstand Push ups 4″/2″, Fx: Floor/1abmat RX+ 185/125
