CrossFit – Fri, Oct 14
Warmup
warm-up
2-3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
2 Empty Bar Snatch Push Press + 1 Snatch Balance + 2 Overhead Squats (normal tempo)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
Finisher
V-UPs
3 Sets (Not For Time)
20 Single Leg V-ups Holding 2.5-5# weights (10/each side)
Gymnastics
Handstand Hold Cycle (Time)
60% of your 2 minute max Handstand Hold
right into 10 Strict Handstand Push Ups
— rest 2 minutes —
45% of your 2 minute max Handstand Hold
right into 12 Strict Handstand Push Ups
— rest 2 minutes —
30% of your 2 minute max Handstand Hold
right into 14 Strict Handstand Push Ups