Boise CrossFit – CrossFit
Warm-up (No Measure)
Warmup: (check instagram story in the morning for help with these)
4 rounds, not for time
5 Bear Box
6 Side step lunge (each leg)
7 Russian baby maker
8 Lemon Squeezers
Metcon (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
:10 Hollow hold
:20 Hollow hold
:30 Hollow hold
Continue adding 10 squats and 10 seconds to the hollow hold each round. Holds is accumulated time, so break as needed but collect the time in the hold before moving on.
Score the round count number and reps in the incomplete round. So finishing the round of 80’s and getting 35 squats would be recorded as 80 rounds+35reps
For a detailed description on hollow holds and progressions click this link: https://freestyleconnection.com/hollow-body-a-progression-for-movement-control/
Metcon (No Measure)
Spend 10 minutes working on a handstand hold. The goal is freestanding with still hands. If that practice is against the wall, awesome. If you’re able to hold a handstand on the wall for a good amount of time, begin setting your hands a little further away and try to pull away into a balanced position. I will practice this both front and back to the wall, but pick one or the other today.
If you are unable to support in a handstand against the wall, use a chair or a box to try to find a pike position. If that’s too easy, put a leg (and switch every so often) in the air for an added challenge. If that’s rough, hold a plank with your feet elevated as much as you can handle for 20-30 seconds at a time.
Inversion is the I in SLIPS, but inversion is not limited to handstands…