CrossFit – Fri, Oct 14

Warmup
warm-up

2-3 Sets:
5 Lateral Box Step Ups (each side)
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#

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
 

Menu