A CrossFit Rail Trail Family

Warm up and Mobility

Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Box Jump Practice
– Rebounding
– Height
– Overs

Strength/Skill
Headstand Practice
Or
Handstand Walk Practice
(Advanced do obstacle course)

Or

Oly
Snatch
3 x 1 Hang Snatch

“Lily of the Valley”
5 Rounds for Time
5 x Pike Hand Stand Push Ups from Box (elbow to finger tips)
10 x Chest to Bar Pull Ups
200m Run