CrossFit – Tue, Sep 10
Warm Up
Warm Up
3 Rounds
30-second Jump Rope
10 Cossack Squats
10 Hollow Rocks
10-second Plank or Pike Hold
5 Pike Push Ups
Skill
HSPU Skill
LEVEL 1
EMOM8:
Odd: 30-second handstand hold with feet or knees on a box, or a plank hold.
Even: 30-second max elevated push-ups
LEVEL 2
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max tricep push-ups
LEVEL 3
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max strict handstand push-ups or deficit strict handstand push-ups
WOD
Metcon (Time)
90-70-50-30
Double Unders
30-20-15-10
Goblet Squat (53/35)
15 V-Ups or GHD after each round
*Target time: 10-12 minutes
*Time cap: 15 minutes
