CrossFit – Tue, Oct 13
NEW CYCLE
Warm Up (Checkmark)
6 AMRAP
15 Air Squats
10 Calories on Echo Bike
10 Inchworms
Back Squat (Weight)
Every 1:30 minutes perform:
Set 1- 3 reps @80%
Set 2- 3 reps @85%
Set 3- 2 reps @88%
Set 4- 2 reps @90%
Set 5- 1 reps @92%
Gymnastics & Skill Density
5 Sets
Every 1:30 minutes perform:
4-6 Strict Hand Stand Push Ups
METCON (Time)
For Time:
5 Rounds
5 Deadlifts 275/185 lbs
50 Double Unders
Rest 2 min
50 Wall Ball Shots 20/14 lbs
Goal 12 min.
Time Cap: 15 min.
Rx+:
5 Sets
Every 1:30 minutes perform:
4-6 Strict Deficit Hand Stand Push Ups – 5” (two 45 lb bumper plates per side)
Sc:
5 Sets
Every 1:30 minutes perform:
4-6 Hand Stand Push Ups or Pike Push Ups