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Low Tide

By: 0

CrossFit Preferred – CrossFit

Metcon (No Measure)

Gymnastics Practice

0:00 – 5:00

:20 Second Wall-Facing Handstand Hold

2 Strict Ring Muscle-ups (Or Banded Strict)

5:00-10:00

1 Strict Chest to Bar Pull-up + 15′ Handstand Walk

2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

10:00 – 15:00

25 Double Unders

:15 Second L-Sit on Rings

5 Tempo Ring Rows
SUBSTITUTIONS

Wall Facing Handstand Hold

Reduce Time

Strict Ring Muscle-ups

Reduce to 1 Rep

Banded Strict Ring Muscle-ups

Strict Chest to Bar Pull-ups

Strict Chin Over Bar Pull-ups

Banded Strict Chest to Bar Pull-ups

Handstand Walk

Reduce Distance

30 Seconds of Handstand Walk Practice Practice

20 Seconds Handstand Weight Shifting

20 Seconds Box Shoulder Taps Video

Double Unders

Reduce Reps

30 Seconds of Double Under Practice

40 Single Unders

L-Sit on Rings

Reduce Time

Hanging L-Sit (From Pull-up Bar)

Low Tide (3 Rounds for reps)

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (135/95)

25 Double Unders