Carl Paoli and Andrea

ARTICLES

+ Mini-Challenge FOUR: Iron Chef – Foundation CrossFit Nutrition

CrossFit WOD for Tuesday 3/13

HBD AV!

Rx – AMRAP in 30 minutes:
6 dips
9 c2b pullups
12 pistols, alternating
15′ handstand walk

Scaled – AMRAP in 30 minutes:
3 cast wall walks
6 dip negatives
9 c2b pullup negatives
12 rolling pistols

Consider today active recovery/skill development if you’d like. Otherwise push it to the limit. Post score to whiteboard!

CompEx WOD – 6am

MFT #1409

Gymnastics Strength WOD

handstand pushup development

HIIT WOD

SET 1

EMOM x 10
2 shuttle runs
4 ring rows/jumping pull-ups
6 reverse lunges
8 jumping jacks

SET 2

HOLDS

3 rounds 1:00 hold/:30 active recovery

  • plank/plate walk overs
  • arch hold/bird dog
  • wall sit/squat jacks
  • hollow body/sit ups
  • glute bridge/single leg hip extension

SET 3

YGIG for 15:00
4 pushup + wall ball pass
6 wall balls
8 dynamax sit ups

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