CrossFit Lynchburg – CrossFit
Metcon (AMRAP – Reps)
30 min
Min 1: 12/10 cal bike or 15/12 Row
Min 2: 5 HSPU
Min 3: 10 Box Jumps 24/20
RX+ 15/12, 8 HSPU, 30/24
Gymnastics
HS Walking Skill Work
Advanced: Should be able to do a freestanding handstand and balance on your own. Grab a partner. Partner does not have to be doing advanced work.
3 rounds
Beginner:
• :30 Hollow Wall Hold (wall HANDS down wall and feet out until it resembles an elevated plank)
• 10 shoulder taps (knees on box)
• 5 strict DB press + 5 DB OH shrugs per arm
Intermediate:
• :30 HS hold stomach facing wall (only feet should touch the wall. The rest of the body should remain stacked and shoulders shrugged aka push the ground away)
• 10 HS shoulder taps + 10 shoulder shrugs
• 4 pike HS walks around box
Advanced:
• :30 HS hold stomach facing wall (or free standing) tapaways
(aka practice taking your feet off of wall and have your partner there for assistance)
• 10 shoulder taps + 10 shoulder shrugs
• 2 HS walks off of wall – stomach facing the fall, once balanced in HS try to walk away from the wall. Have partner there for assistance!
