Class: Wednesday 31st October 2018

CrossFit Uncut – CrossFit

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Warm-up (No Measure)

Tall walking, arms stretched out above the head

2-3 x 10m

Metcon (No Measure)

Handstand Walking Practice

Work on the level you are currently at;

1. Handstand Holding (wall)

2. Handstand shifting (wall)

3. Handstand shifting (with belly against the wall, feet over centre)

4. Free handstand practice

5. Partner assisted Handstand walking

6. Self Handstand walking for distance

7. If you can complete 10ms unbroken practice;

a. Cone weaving drill

b. Figure of 8 drill

c. Stair walking drill

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

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