Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Arch to Hollow Swings
10x Lunges w/ Dislocate (5x Each Leg)
5x Hang Cleans (Empty Bar)
5x Push Jerks (Empty Bar)
:20-:30 Handstand Hold
Metcon
Metcon (Time)
For Time : Teams of 2-3
200x Calories Assault Bike
100x Chest to Bar Pull-Ups
50x Clean & Jerk (185/125)
Gymnastics
Handstand Push-ups (5x 8+)
15:00 Skill Work
*Focus on time spend inverted along the wall
*Work Tri-Pod Positioning
*Controlled Descent
*Kipping Technique
**Advanced Athletes work from Deficit