Tuesday WOD – 071916

Kids Camp is underway at Eastover Farm!

Kids Camp is underway at Eastover Farm!

BRING YOUR FRIENDS AND FAMILY WEEKS – July 18th – 23rd aka THIS WEEK AND August 22nd – 27th
Do you have friends, family, or coworkers who you’ve been trying to get in here? We are opening up the gym for a week in July and a week in August where they can come with you to any class. No pressure, no sales pitch, just bring them in to try one class. Let them meet your #whalingcitycrossfitfam.

WORKOUT OF THE DAY

Fitness
1. Gymnastics Warmup – 3 Rounds:
0:20 Box Pike Hamstring Stretch
0:20 Box Shoulder Stretch
5 Hollow Rocks
5 Arch Rocks
5 HS Shoulder Shrugs
5 Scapula Pull-ups
5 Arch to Hollow Kips Swings

2. Handstand Practice

3. AMRAP 10
5 Strict HSPU
5 Toes to Bar

Performance
STRENGTH
Push Press: 3RM, then 3×3@90%

GYMNASTICS – complete Gymnastics Warmup first
8 minutes practicing freestanding handstand, 3’x3′ space”

METCON
AMRAP 10
5 Strict Deficit HSPU
5 Strict Toes to Bar

ACCESSORY
8 minutes volume accumulation: Strict Chest-to-Bar Chins