CrossFit
Skill Work
Handstand Push-ups
Take 15 minutes to for handstand work.
Beginners: stacking, kick ups, holds, HSPU from a box.
Intermediate: 3-5 Sets of 4-8 Handstand Push-ups.
Advanced: work on handstand walks.
Conditioning
5 Rounds For Time:
• 10 Up/Down Devil Presses (#35/25)
• 15 Dumbbell Push-ups
• Run 200 meters
Optional Recover Work
3 Sets Not For Time:
• Couch Stretch x 1 minute per side
• 10 ATYT Crossover Symmetry
• 15 GHD Sit-ups
Bootcamp
2 Rounds Of:
• 1 min plank arm raises
• 1 min Box Step ups
• 2 min Row
• 1 min rest
2 Rounds Of:
• 1 min v-up
• 1 min weighted step ups
• 2 min AD
• 1 min rest
2 Rounds Of:
• 1 min Russian twist
• 1 burpee box jump overs
• 2 min row
• 1 min rest
