Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
1:00 4-Way Wrist Stretch
20x Banded Pull-Aparts (Orange)
10x Push-Ups
10x Forward Alt. Lunges
10x Reverse Alt. Lunges
Skill
Handstand Push-ups (5x 3+)
5x 3+ Handstand Push-Ups
a) Kipping HSPU
b) Deficit HSPU
c) Strift HSPU
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:00
•200M S. A. Farmers Carry
•15x Pull-Ups
•20x S. A. Front Rack Alt. Lunges
•15x GHD Sit-Ups
Scoring = 250 Reps Round
Rx KB Load (53/35)
Scaling Options:
Carry = Load
Pull-Ups = Ring Rows
Lunges = Load
GHDSU = Ab Mat Sit-Ups