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Strength/Balance/Control

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Elevate Fitness and Performance – CrossFit

Warm-up

10 Mins:

100M Run

10 KBS

10 PVC PT Standing and Squatting

6 Wall Climbs (1-2-3-4 Count)

2 Wall Walks w 5 sec top hold

10 Alt Groiners

20 Count KB Squat Hold

Metcon (Weight)

4 Sets:

10 Single Arm DB Push Press Per Arm

(Arm not Pressing must Hold Heavy KB in Front Rack Hold…so we are making this more difficult by needing to press with 1 arm and hold w the other)

6 KB Suitcase Deadlifts @ Feel medium weight per hand (not too light not too heavy)

Rest as needed BTWN sets but minimally

16 Mins Max
Mark Down DB weight used for PP

Gymnastics

5 Rounds

15 True Pushups

15 Squats w Bottom Pause

10 Kip Swings…feet together maintain hollow body…..or :30 Active Hang

:20 Wall Facing Handstand

Not For time

Rest as needed…..20 Mins Max

Posterior Accessory Work

5 Min Banded March

Cool Down

40 PVC PT Squatting

40 PVC Behind Neck Sots Press