COFFS COAST CROSSFIT – CrossFit
Warm-up (No Measure)
500m Row Nasal Breathing @ a pace lower than 22.
Accumulate 1min DeadHang
1 min Handstand Hold (emphasis on lockout)
Workshop Gymnastics movements with suggested progressive skills to work on.
Nasal breathing can allow for more oxygen to reach active muscles and promote CNS activity making it more efficient to prime the body for a workout.
Metcon (No Measure)
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – 8-10 reps of a false grip ring row or pull-up 21X1
Station 2- Accumulate a 90 second hand stand hold on the wall
Station 3 – 10 Ring dips or Box Dips @31X1
800 Meter Row
20 Handstand Push-up Progressions
40 Pull-up progressions
1000 Meter Row
30 Handstand Push-ups