CrossFit – Fri, May 26
Warm-up
Reindeer Games – Warm up
2 Sets
1:00 Cardio (moderate)
25 Plate Hop
:15-30 Wall Facing handstand Hold
10 Inchworms
10 Single Arm Dumbbell Deadlift (each side, moderate)
-Then-
Warm Up to Deadlift weight (225/185).
1 Set (at workout pace):
15 Double Under
2 Deadlifts (at workout weight)
1 Strict Handstand Push UP
Metcon
Reindeer Games (AMRAP – Rounds)
AMRAP 3 Minutes
75 Double Unders
12 Deadlifts (275/185)
Max Strict Handstand Push-ups*
*Go until you get 50 reps on sHSPU
-rest 1 minute b/t sets-
Pump
Glutes and Shoulders (Weight)
4 Sets:
10 Weighted Hip Thrust @RPE7
-rest 1 minute b/t sets-
4 sets:
10 Standing DB Lateral Raise @RPE7
-rest 1 minute b/t sets-
4 sets:
10 GHD Hip Raise @RPE7
-rest 1 minute b/t sets-
4 sets:
5-10+ Wall Facing Strict Handstand Push Ups @RPE7
-rest 1 minute b/t sets-
*Aim to get as much done as you can after metcon: If you aren’t done by end of class and you have no more time just stop. Otherwise, if you have the time go ahead and complete it all.