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Air Walker

January 2, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds, steadily building intensity:

15/12 Calorie Row + 10 Hollow Rocks (Video)

12/9 Calorie Row + 10 Superman Rocks (Video)

9/6 Calorie Row + 2 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 Pushups + 10-20s Handstand Hold

Clean Barbell Warmup (empty barbell)

5 Good Mornings + 5 Elbow Rotations

5 Back Squats + 5 Hang Muscle Cleans

5 Stiff-Legged Deadlifts + 5 Front Squats

3 Power Cleans + 3 Hang Squat Cleans + 3 Squat Cleans

Gymnastic Strength

On the Minute x 6 Rounds:

30% of Max Kipping Handstand Pushups

3-3-2-2-1-1: Power Cleans

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

25/18 Calorie Row

50 Double-Unders

3 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

Stretch





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