06.27.17 - OPC

06.27.17

Orange Park CrossFit – CrossFit

 

Warm-up

Panther Walks

Plank Karaoke

SKILL/ STRENGTH

10-12min Handstand walk practice/skillwork

Beginner:

Clock Rotations w/ feet on plate 3×3 rotations each direction

Baby Ninja:

Clock Rotations in pike position on box 3×3 rotations each direction

Ninja:

Handstand walks; accumulate 50-100ft

Metcon

Metcon (Time)

For time:

40-30-20-10

H2H KBS 55/35

20-15-10-5

T2B
*12min cap

Rd1: 60 reps

Rd2: 105

Rd3: 135

Rd4: 150

Accessory Work

Alt DB/KB bent over row

4×8-10 each arm

Banded Oblique Holds(Pallof Press)

4×15-20sec each side

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