CrossFit – Tue, Oct 27
Warm Up (Checkmark)
6 AMRAP
5 Shuttle Runs 25/25 ft
10 Inchworms
10 Sit Ups
10 Push Ups
Back Squat (Weight)
Every 1:30 minutes perform:
Set 1- 2 reps @80%
Set 2- 1 reps @85%
Set 3- 1 reps @90%
Set 4- 1 reps @92%
Set 5- 1 reps @95%
Set 6- 1 reps @95%
Gymnastics & Skill Density (Checkmark)
5 Sets
Every 1:30 minutes perform:
6-8 Strict Hand Stand Push Ups
Rx+:
5 Sets
Every 1:30 minutes perform:
25 Ft Hand Stand Walk
Directly onto 10 Strict Hand Stand Push Ups
Sc:
5 Sets
Every 1:30 minutes perform:
4-6 Negative Hand Stand Push Ups or Negative Pike Push Ups
METCON (Time)
For Time:
3 Rounds
400m Run
20 Pull Ups
10 Deadlifts @ 225/155
Goal: 10 min
Time Cap: 13 min
@ min 15:00 perform:
60 Wall Ball Shots 20/14 lbs
Rx+: 275/185 lbs