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181213

13
Dec

181213

CrossFit Rectify – CrossFit

Warm-up

Bike or Row 400M

With a plate:

2 Rounds

10 OH lunges

10 Plate burpees

10 Plate sit-ups

10 Plate push-ups

Skill

Handstand Push-Up Skill Work-15 Minutes

3 Rounds NOT FOR TIME:

5 Kick-ups to stable position-use a wall if necessary

:30 second accumulated handstand hold-use a wall if necessary

5/5 Alternating Shoulder-taps facing the wall-vary the vertical degree for more difficult. Use a box if necessary.

5 Wall walks

5-10 linked kipping handstand push-ups

Use this time to become comfortable getting upside down. Have fun!

Metcon (Time)

For Time:

Run 400M

20 Alternating Pistols

10 OHS

Run 400M

20 HSPUs

10 OHS

Run 400M

20 Pull-ups

10 OHS

RX-95/135

L1-35/45

Extra work

3x100M Farmers Carry

3x50M Sled Push

Build in weight

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