CrossFit Workout

  • WOD

    EMOM x 4 Rounds for reps of:
    Min 1: Max Ring Dips
    Min 2: Max Russian KB Swings
    Min 3: 15m/ 50' Handstand Walk or 40sec Handstand Hold
    Min 4: Max Calories on any machine
    Min 5: Rest

    Weight: ♂︎ 24kg♀︎ 16kg

    Score= max reps movements added together (not the HS Walk/ Hold).
    .............................................................
    Competition Option:
    ♂︎ 32kg ♀︎ 24kg | 30m Handstand Walk
    .............................................................

    Workout Intent:
    To improve your muscular endurance and stamina. Do banded ring dips if you can't do 5-10 reps unbroken. Aim to hold on to the kettlebell for as long as possible each round. Empty the tank each round on the rower.

  • Skill

    10mins of Handstand Hold or Walking Practice

  • Warm-up

    30 Sec Dynamic Dip Stretch
    10 Arm Circles

    2 Rounds of:
    3 Inchworms
    10 Glute Bridges
    10 Push-ups
    10sec Handstand Hold

    Skill/ Technique:
    10 Russian KB Swings

GPP Workout

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