CrossFit 12/05

By: 0

Stay Strong CrossFit – CrossFit

Warm-up

500m Row/Bike/Ski,

2 Rounds

15 Band Shoulder Press

12 Supine Hollow to Superman

80ft OH Carry/side

30sec Shin Smash/side w/Foam Roller

30sec HS Hold

Gymnastics

Handstand Push-ups

*20mins

L1

(20 Reps of 3sec HS Hold + 3sec Parallette Push Up Hold at the Bottom)

Rx

(30 Reps with a 3sec Pause at the Top)

Rx+

(30 Strict Reps with a 2sec Pause at the Top)

WOD

Metcon (Distance)

*20mins

Rowing Intervals With a Partner (1:1)

L1 (4x500m)

Rx (1000m-750m-500m-250m)

Rx + (10x500m)*Open Gym Only