CrossFit For Parents

CrossFit For Parents

Warm up: Dynamic Warm up
Mobility: Samson stretch – reach up towards rig, pigeon for 90s per leg

Health and Fitness
A. Four sets of:
A1. Deadlift x 6-8 reps @ 21X1, Rest 45s
A2. L-Seated DB press x 8-10 reps each arm @ 2010, Rest 45s
A3. GHD sit ups x 10-15 reps, Rest 45s

B. 5 rounds for total reps:
3 min AMRAP:
10 Box Steps 24/20
15 KB Swings (35/25)
30 Single Skips
rest 1 min between rounds

Classic

A. Four sets of:
A1. Deadlift x 6-8 reps @ 21X1 -suggested loading 60%, 65%, 70%, 75-77%, Rest 30 seconds
A2. Handstand Push-Ups x Max Reps @ 2010, Rest 90s
(no HSPUs? – perform an L-seated DB press with a weight that challenges you to get 8-10 reps)
A3. GHD sit ups x 10-15 reps, Rest 45s

B. 5 rounds for total reps:
3 min AMRAP:
10 Box Jumps/Steps 24/20
15 KB Swings (55/35)
30 Double Unders
rest 1 min between rounds

Mobility: LAX ball to hamstrings and glutes