CrossFit Wednesday:
Gymnastics:
3 x 10- Ring Swings
3 x :5 second Top of Dip + :5 second Bottom of Dip Hold (Advanced: 3 reps with holds at top and bottom)
3 x 5 Pike-to-Headstand with 1 count hold at top (Advanced: Rotate through Straddle/Tuck to headstand as well)
Conditioning:
Tester Prep-
-Row :30/:30 for 4 minutes to elevate heart rate
-Build up to a weight that is 10# heavier than working weight for ‘Isabel’ and do that for 5 reps
Conditioning Test:
‘Isabel’
30 Snatches @ 135/95#
-REST 2 Minutes-
1 Mile Run

 

Masters Wednesday:
Gymnastics:
3 x 10- Ring Swings
3 x :5 second Top of Dip + :5 second Bottom of Dip Hold
3 x :10 HS Holds or :30 Front Plank Hold
Conditioning:
Tester Prep-
-Row :30/:30 for 4 minutes to elevate heart rate
-Build up to a weight that is 10# heavier than working weight for ‘Isabel’ and do that for 5 reps
Conditioning Test:
‘Isabel’
30 Snatches (Choose weight that will allow for completion in less than 5 minutes)
-REST 2 Minutes-
1 Mile Run