TimberWolf Crossfit – St.Paul – CrossFit WOD
Lighter Day
Today is a bit easier than most – give your full effort on the echo sprints but otherwise it is a skill work day primarily.
15min Handstand Skill Work (Checkmark)
Beginners:
Slow wall walks – get comfortable inverted
Wall facing HS hold
Kick up to wall
Intermediate:
Slow wall walks – focus on hollow, nose to wall, roll out
Wall facing shoulder taps
Kick up to freestanding HS (w/ spotter)
HS Walk practice
Advanced:
Slow wall walks – focus on hollow, nose to wall, roll out
Freestanding HS hold – as long as possible
HS walk practice – add stairs, ramp, pirouettes
Glute Hypertrophy (Checkmark)
Dragon Pose – 90sec / side
2×20 Weighted Glute Bridge – use a DB or plate
(Fast)
Echo Bike Sprint (5 Rounds for reps)
5x :30 on / :30 off
Score = calories
Max effort throughout – your cals should fade significantly from rounds 1-2 to rounds 4-5
Score is the cals shown on the screen when the clock hits :30 – reset the echo for each set
