CrossFit – Thu, Feb 9


8 minutes moving through:
1:00 Cardio
10 Body Weight Lunge
15 Banded Good Morning
:20-:30 Handstand Hold
10 Alt Shoulder Taps
Warm Up to Dumbbell Deadlift weight.

1 Set (at workout pace):
2 Dumbbell Deadlifts (at workout weight)
25′ Front Rack Dumbell Lunge
4 Handstand Push Ups

Partner Workout
Young and Dumb (AMRAP – Rounds and Reps)

Amrap 20*
12 Dumbbell Deadlifts (2×50/35)
50′ Dumbell Front Rack WalkingLunges(2×50/35)
12Handstand Push Ups

*start of every 2:00 every do 5 Sit-ups

Finisher (Time)

3 sets:
:30 Barbell Back Extension Hold (if you can’t do a barbell, do it weightless)
:60 Plank Shoulder Taps
10 Heel elevated Single Arm Dumbbell Suitcase Carry Squats (5 each side)
5 Tall Box Jumps
-rest as needed-


5 sets:
100ft Sled Sprints (light)
-rest as needed-

Wall Walk Work (Checkmark)

4 Sets:
3 Wall Walks
On final wall walk, hold 10 second Nose to Wall Handstand Hold
– rest 2 minutes between sets-