Nate
Advanced
ARP in 15min
2 muscle ups progressions(4/1 ratio pull-ups & dips)
4 handstand pushups bridged in feet (or band support)
8 1pod kettlebell swings
Beginner/Intermediate
ARP in 1o minutes:
8 pull-ups
8 dips
4 handstand push-ups on knees
8 kettlebell/dumbbell swings
Muscle-ups:
media.crossfit.com/cf-video/CrossFitJournal_TuckerMUProgressionPre.mov
Handstand Push-ups:
media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv
media.crossfit.com/cf-video/CrossFitTucker_HSPUBandsSupport.mov
Kettlebell Swings:
media.crossfit.com/cf-video/CrossFit_MartoneKBSBasic1.mov
APR=as many rounds as possible
Post # of rounds to comments with level.
2 comments:
For handstand push-ups, most everyone will be doing the box assisted either on knees or toes (video #1 shows an example). Keep your back straight, head to ground. Be creative, use a couch, stairs, table, etc. for a box surface.
Emmy 6 *
Michelle 11
Heather 6 =push-ups & pull-ups*
Robyn 5*
Monica 7
April 6
Aimee 5*
Sarah 9
Pepper 8
Fawn 7
Didn't have time to teach the handstand push-up so everyone did regular push-ups...other than Pepper & Sarah.
Kathy & Linda-Great work!!!
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