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Thursday October 12 2017

NEWS:

  • CrossFit Hamilton Schedule For The Week of H2H Competition:
    • Friday, 10/20: Classes at 6am & 930am.
      • Gym will close at 10:30 for set-up
    • Saturday, 10/21: Competition Day!
      • No Classes
    • Sunday, 10/22: No Classes / Open Gym
      • Clean-up day
  • If you purchased a CrossFit Hamilton T-shirt and paid cash, please give this to Karen or Joey.

WOD:

15 min. AMRAP

10 Handstand Push-ups

20 Toes to Bar

30 Abmat Sit-ups

40 Double Under’s

FORMAT:

  • You should be able to complete 1 round in around 2 minutes

SCALING:

  • Handstand Push-ups
    • Lower the reps per round
    • Use 2 abmats at most
    • Coaches scale further
  • Toes to Bar
    • Lower the reps per round
    • Perform Hanging Knee Raises
    • Coaches scale further if athlete cannot hang from bar
  • Abmat Sit-ups
    • Lower the reps per round if needed
  • Double Unders
    • Lower the reps per round if needed
    • Perform max doubles/singles in :30 seconds

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