Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•10x Arch to Hollow Swings
•:20-:30 Handstand Hold
•10x Goblet Squats (53/35)
Gymnastics
Handstand Walk
5x HS Walk Practice
(a) 15' HS Walk + Pirouette + 15' HS Walk
(b) 15-20' HS Walk
(c) 5-15' HS Walk
(d) 5-15' Partner HS Walk
-Rest :90 between sets
Strength
Farmer's Carry
4x 100M Farmer's Carry
(M) 53-70# Each Hand
(W) 35-53# Each Hand
-Rest :90 between sets
Metcon
Metcon (Time)
•50x Push-Ups
•25x Pull-Ups
•30x Hand Release Push-Ups
•15x Chest to Bar Pull-Ups
•10x Strict Handstand Push-Ups
•5x Bar Muscle-Ups
Scaling Options:
SHSPU = Kipping HSPU
BMU = Strict CTBPU