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CrossFit 1/25

24
Jan

CrossFit 1/25

Announcements!!!

If you haven’t received an email from “Wodify” yet with your log in info for the WOD tracking (and to put in your new payment info), email jake@okiecrossfit.com with “wodify” in the subject line.

Warm Up

Mobility – Shoulders

3 Rounds
10 toy soldiers leg swings per leg
10 squat jumps
10 kip swings
10 light american kb swings

WOD

“Half Cindy Meets Whole Cindy”
10 minute AMRAP (as many rounds as possible)
5 kipping pull-ups
10 push-ups
15 air squats

Rest 5 Min X 2
Start Second Round Where You Left Off In The First
Score is Total Rounds and Reps.

Handstand Push Up / Walk Practice

Beginner – “I can’t handstand walk, but I want to!” or “I can handstand walk about 12-15 feet, but not consistently…”
Complex x 3 Rounds (rest 2-3 minutes between sets)
Tuck Up Handstand (high donkey kick)
+
10 Pike Stand Weight Shifts
+
Front Roll into Tuck into Headstand
+
Reverse Burpee + Tuck Up Handstand
+
10 Pike Stand Weight Shifts
Advanced – “I can handstand walk up to about 20 feet, but need to get where I can do it in a fatigued state (i.e. a competition).”
Complex x 3 Rounds (rest 2-3 minutes between sets)
Straddle Jump to Handstand
+
10’ Handstand Walk
+
180 Pirouette into a Roll Out
+
Pike to Headstand
+
Press Out
+ 5’ Handstand Walk