Midcoast CrossFit – CrossFit
60 Seconds of wrist mobility
60 Seconds of wall down dog
30 second tripod hold (scaled – on wall)
Find hand positioning.
One leg bent in front, one leg straight out back.
Arms straight, look through hands, push off back foot.
Hold 10 Seconds – 5x (20 sec. rest)
(Scaled – Practice controlled kick-ups even if you never reach the wall – 10x)
2. Partial range of motion Strict HSPU:
3 mats, head to mat 5x 60 sec. rest
(3 sets taking mat/mats away as you feel comfortable with movement)
Scaled Version – 3 sets of 10 pike or box HSPU’s w/ 60 sec. rest
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
Repeat for a total of 5 cycles