Upside-Down Cake

CrossFit Texarkana – CrossFit

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Warm-up

Gymnastic Warm Up

3-5 Min Foam Rolling

10, 15, 20 Jumping Jacks ( 20 second rest between sets)

Mat Trips

Samson

Spiderman

Gymnastic Bear Crawl

Crab Crawl

Duck walk

Walkout Push Up into Inchworm

3 Each Side, One Arm Hanging Twist

6-10 Hip Tap

6-10 Plank Shoulder Taps

6-10 Knee Ups

6-10 Push Ups

6-10 Scap Pulls

6-10 Toes to Bar

Gymnastics HSPU, HSW Practice (No Measure)

10 Min to work on HSPU, HSW

G: Metcon (Time)

Upside-Down Cake

5 rounds for time of:

Handstand Hold, 1 min

21 Toes-to-bars

Scaling Options

Scaling:

This couplet is demanding on the midline and shoulders. Athletes lacking the strength to hold an upside-down position should lower their feet for an elevated plank hold or a plank with feet on the ground.

Intermediate Option:

4 rounds for time of:

1-min. handstand hold

21 toes-to-bars

Beginner Option:

4 rounds for time of:

1-min. plank hold

21 sit-ups

Cashout Row (Distance)

Row 5 Min Easy Row. 26-28 SPM

Then 8X20 sec Max effort sprint. SPM above 36

With Full Recovery b/t reps

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