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102021

CrossFit Raw Appeal – CrossFit

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Metcon

A: Metcon (Time)

4 sets

30 Wall Balls (20/14)

20/15 Calorie Assault Bike (same for Echo Bike)

10 Alternating Dumbbell Snatch (70/50)

– Rest 3:00 between sets –

Competitor: As written

Performance: 14/10, 60/40

Fitness: less

Gymnastics

B: Handstand Skills and Drills

B. Skills and Drills

Advance:

5 sets (10:00)

6-8 Kick up to Band +5 Sec. Hold

3 Kick up to Handstand + Forward Roll

Intermediate:

5 sets (10:00)

3-5 Kick up to Band or Wall +5 Sec. Hold

3 Headstand + Forward Roll

Beginner:

5 sets (10:00)

3-5 Box Walks

3 Forward Rolls

* This is skill work and the main focus is stability and finesse in the roll. Take this slow and steady. *


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