CrossFit 010919

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Stay Strong CrossFit – CrossFit

Warm-up

500m Row

2 RD’s:

30s HS Hold

40′ Walking Flamingos

10 Banded Shoulder Press

10 Walking WGS

30s Banded OH Distraction

Gymnastics

15 Min EMOM:

Min 1: 30 DU’s

Min 2: 6-10 HSPU

Min 3: Rest

L1: 45 Single Unders, 8 Pike Push Ups

Rx: As Written

RX+: 45 DU’s, 8-12 HSPU

Handstand Push-ups (5 x 6-12 Reps )

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

7 Dead Lift (275/185#)

20′ HS Walk

L1: 185/115#, 3 Wall Walks

Rx: As Written

Rx+: 315/225#, 40′ HS Walk