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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Tuesday, October 29, 2013

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Fitness & Health:
A. 15 min of balance & handstand skill work with beam & blocks
B. 15 min AMRAP with a partner:
4 reps shoulders to overhead (135/85)
8 reps true ring row
12 reps toes to bar
16 reps abmat situps
200M Row

Performance:
A.  15 min of balance & handstand skill work with beam & blocks
B. 15 min AMRAP with a partner:
4 reps shoulders to overhead (155/105)
8 reps true ring row
12 reps toes to bar
16 reps GHD situps
200M Row

Coach’s Tips

Part A will be coach’s choice but can use our props such as balance beams and handstand blocks.  Play with this and have fun!  For Part B, you will be working with a partner as follows.  Partner A does 4 reps press, push press or push jerk, partner B does the ring rows, then Partner A does the toes to bar, then Partner B does the situps, and finally Partner A does the row.  This now allows you to alternate on the next round so that now Partner B will do the shoulders to overhead.  Keep transitions fast and intensity high. The shoulders to OH can be done from a rack to speed things up a bit.

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