Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


3 sets:

20 seconds Single Unders

5 Wall Balls Thrusters

5 Deadbugs (each)

3 Muscle Up Transition (Low Rings)

2. Workout Prep

1 set

5 Wall Balls

10 Double Unders or Single Unders

1 Muscle Up or Burpee Pull Up.

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
CrossFit Open 12.4 and 13.3

Freedom (RX’d)

12:00 Amrap

150 Wall Balls (20/14)

90 Double Unders

30 Muscle Ups

(KG Conv WB: 9/6)


12:00 Amrap

150 Wall Balls (14/10)

90 Double Unders

30 Bar Muscle Ups OR 30 Burpee Pull-ups

(KG Conv WB: 6/4)


12:00 Amrap

20 Wall Ball Thrusters (light)

30 Single Unders

10 Burpee Pull-ups

Target number of Reps: 250+

Minimum number of reps before scaling: 240

Skills and Drills: Handstand Hold (Checkmark)

Week 1: Handstand Hold


5 Sets

:45-second Handstand Hold (wall/ feet on Box)

1:15-minute Rest


5 Sets

:30-second Handstand Hold (wall/ feet on box)

1:30-minute Rest


5 Sets

:30-second Handstand Hold (feet on Box/Knees on Box)

1:30-minute Rest

* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)


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