CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Push-Up to Pike

10 Clean Grip Deadlifts

20 Plank Shoulder Taps

Skill

Metcon (No Measure)

4 SETS FOR QUALITY

:30 Scap Push-Ups

10/10 Single Leg Glute Bridge-Ups*

:30 Handstand Hold on Wall

*Weighted Glute Bridge-Up Is Optional

(No Measure)

Workout

Metcon (Time)

4 SETS

12 Hang Power Clean (Athlete Choice)

15 Handstand Push-Ups

-Rest 1:00 b/t Sets-

(Score is Time)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

5:00 Practice Handstand Walk, Handstand Wall Hold, or Bear Crawl

*Bear Crawl must be done with hips above the shoulders.

(No Measure)

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 Scap Pull-Ups

10 Scap Push-Ups

10/8 Cal Row (EZ)

10 Hollow to Arch Rolls*

*Start in the Hollow Body position, and roll into Superman position

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

1200/1000m Row

25 Pull-Ups

50 Box Jumps (24/20)

25 Pull-Ups

(Score is Rounds + Reps)