Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
300M Row
:20-:30 Handstand Hold
5x Sumo Inchworms
15x Russian KB Swings (53/35)
Gymnastics
Handstand Push-ups (8-8-8-8-8)
5x8 Handstand Push-Ups
1) Kipping Focus or
2) Strength (Strict) Focus
-Rest 2:00 between Sets
Metcon
Metcon (3 Rounds for time)
Every 5:00 for 15:00 (3 Rounds)
500M Row
15x Burpees Over Bar
10x Hang Power Cleans (95/65)
Scaling Options:
Row = Distance
BOB = Burpees
HPC = Load