Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•:30 Dead Hang on PU Bar
•10x Scapular Push-Ups
•:30 Hollow Hold
•5x Inch Worms w/ Push-Up
Skill
Kipping Pull-Ups
10:00-12:00 Skill Work
a) Arch to Hollow Swings
b) A-to-H with Lever Pull
c) Kipping PU
d) Butterfly Circle
Metcon
Metcon (No Measure)
AMRAP 30:00
10x Wall Climbs
20x Strict Chin-Ups
30x GHD Sit-Ups
10x Strict Handstand Push-Ups
20x Barbell Upright Rows
30x Candlesticks
Work through the AMRAP at a conversational pace. Should be able to get between 2-3 full rounds.