WOD

CrossFit WOD, June 12, 2020

By June 11, 2020 No Comments

6.5

Warm-up
2-3 Sets:
60 second/side Bretzel
3-4 reps/side Bodyweight Lunge Complex
8-10 reps Inchworm + Push-up
Metcon
Handstand Skill Work
Spend 5-10 Minutes Practicing Handstand Holds

Drills:
1. Wall Walks
2. Wall Facing Handstand Hold
3. Handstand Shoulder Taps
4. Handstand Floater Drill
5. 3′ x 3′ Handstand Box Drill (Practice kicking up and keeping yourself inside a 3′ sq. ft. box).

Metcon (Time)
5 Rounds:
15 Push-ups
30 Air Squats
60 Double Unders

Note;
1. 15 Minute Time Cap
2. If necessary, scale the double unders to single unders. If you are working on accumulating double unders, only give yourself 60 seconds each round to accumulate as many double unders as possible each time.
Metcon (Time)
5 Rounds:
15 Push-ups
30 Air Squats
60 Double Unders

Note:
1. 15 Minute Time Cap
2. If necessary, scale the double unders to single unders. If you are working on accumulating double unders, only give yourself 60 seconds each round to accumulate as many double unders as possible each time.

Cool Down
10 Minute Walk @ Conversational Pace