May 14, 2017

Exodus Elite – CrossFit

Mobility

Warm-up (No Measure)

Shoulder mobility

Skill Practice Warm UP

Warm-up (No Measure)

https://www.youtube.com/watch?v=fIfrGiFznAs&list=PL8G_ft9_c8jrfaS1_8xaywkdhf1p_qMyO&sns=em

Metcon

Moore (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

1 Rope Climb, 15′

Run 400m

Max Rep Handstand Push-ups
In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011
To learn more about Moore click here

Coaching tip:

Warm-up (No Measure)

Come out hard on the first round or two, but settle into a slower pace early on. Try to do the first few rounds of rope climbs with your ‘left’ foot (not your usual one), and save your usual leg for the later rounds when you get tired. Run so that you can come right in and do a rope climb without resting. For this workout, perform one set of kipping handstand push-ups per round. When you take a break or come off the wall, that ends the set. Log total rounds, but make note of total HSPU in the notes section.

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