CrossFit – Tue, Nov 1
Warmup
Warm-up
2 Sets
1:00 Row (moderate)
15 Banded Good Morning
5-10 Deadlifts (start light and build in weight)
5 Box Jump w/Step Down (Increase height each set)
-Then-
Warm Up to Deadlift weight.
1 set (at workout pace):
4 Deadlift (at workout weight)
4 Box jump Overs (at workout height)
Metcon
Deadlifts and Box Jumps (Time)
42-30-18
Deadlift (155/105)
Box Jump Overs (24/20)
Gymnastics
Gymnastics
Finisher
Pump (Weight)
3 Sets
10 Dumbbell Bench Press
10 Supinated Grip Barbell Row
For Time:
10 second Handstand Hold into 10 Strict Handstand Pushups
10 second Ring Support Hold into 10 Strict Ring Dips
10 second Handstand Hold into 8 Strict Handstand Pushups
10 second Ring Support Hold into 8 Strict Ring Dips
10 second Handstand Hold into 6 Strict Handstand Pushups
10 second Ring Support Hold into 6 Strict Ring Dips
10 second Handstand Hold into 4 Strict Handstand Pushups
10 second Ring Support Hold into 4 Strict Ring Dips
10 second Handstand Hold into 2 Strict Handstand Pushups
10 second Ring Support Hold into 2 Strict Ring Dips
*The HOLDS MUST BE UNBROKEN but you can break up the reps after the hold if you need to do so.