Red Stick CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

• 3 MIN moderate paced row

2 RNFT

• 10 RDL (empty bar)

• 20 Lateral Bar hops

• 20 Floor Press

• 10 Front Squats

Gymnastics

Handstand Work

10 Min EMOM

Even:

1-Headstand

2-Headstand to knee touches

3-Supported handstand

4-Supported to unsupported handstand

5-Lunge to handstand

6-Straddle to handstand

ODD:

1-15 Stalder Leg Lifts

2-parallette tuck hold (max hold)

3-parallette l-sit hold (max hold)

4-hanging tuck hold

5-hanging l-sit hold

WORK FOR ~45 SECONDS DURING EACH MINUTE TO GIVE YOURSELF TIME TO PREPARE FOR THE NEXT MINUTE

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

• 12/9 Cal Row

• 12 Front Squats (95/65)

• 12 Box Jumps (24/20)

• 12 Floor Press (95/65)
RX + (135/95)

Box Jumps DO NOT require full extension

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