Main – CrossFit
Warm-up
(No Measure)
100m Jog
+
4 Min @ Moderate Pace
5 Air Squats w/ :03 Pause
5 Dive Bombers
5 Spider Mans
5 Scap Push Ups
Gymnastics
Handstand Push-ups (Work)
Level 1 (0 Strict HSPU)
:20 Static Hold @ top of Walk Walk or Hand Stand
x 5
Level 2 (1-8 Strict HSPU)
HSPU
3 x 6-8 UB
Level 3 (8+ Strict HSPU)
Deficit HSPU
3 x 4-5 @ 4″-6″
Weightlifting
Power Clean (4 x 3 @ 85%)
:60 rest btw sets
Metcon
Metcon (Time)
10 Rounds
10 KBS (1.5/1)
10 Goblet Squats (1.5/1)
10 Lunges (total)
Rest :30
RX+
KBS = 10 KB Snatch (1.5/1)
Lunges = Weighted w/ KB
Cool Down
2:00
Hamstring Smash w/ Lax Ball