12/3/15

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Agate Pass CrossFit – CrossFit

Warm-up

Gymnastics

10-12 Minutes of Handstand Practice

HANDSTAND PROGRESSIONS

1. Handstand Hold off Box

2. heightened Box Hold

3. Kick Up Practice

4. Hold against Wall (try taking heals off)

5. Freestanding Work

6. Walking Handstand

WOD

Metcon (AMRAP – Rounds and Reps)

“APCF Bear Shit”

5 Rounds of 3 Min AMRAP W/1 Min rest between Rounds. (CHIEF STYLE)

50 ft Bear Crawl

5 Burpees or 10 Rx+

50 ft Bear Crawl

5 Toes to bar OR 10RX+

Scaled CAN do 25ft Bear Crawls (Athlete and coaches choice)

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