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Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
7x Push-Ups
:20 Handstand Hold
7x Hang Power Snatch (Empty Bar)
7x Overhead Squats (Empty Bar)
Gymnastics
Handstand Push-ups
Perform 5 sets of Max Effort Kipping Handstand Push-Ups.
-Rest 2:00 between sets
-Kipping HSPU only
*If unable to perform kipping HSPU spend 15:00 practicing the skill.
Metcon
Metcon (25 Rounds for reps)
Min 1: 250/200M Ski Erg
Min 2: 6/4x Power Snatch (135/95)
Min 3: 7/5x Overhead Squat (135/95)
Min 4: 15/12x Cal Row
Min 5: Rest
Scaling Options:
Ski Erg = Distance
Pwr Sn = Load
OH Sqt = Load
Cal Row = Calories