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
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
