January 02, 2019
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CrossFit Spanish Fort – CrossFit
Warm-up (No Measure)
5 Minutes Shouler Mobility/ Banded Stretches
Then,
2 Rounds
1min Row
10 PVC Pass Throughs
25’ Bear Crawl
10 Hand Release Push-Ups
10 DB Strict Press (light)
Metcon (No Measure)
HSPU Skill Work/ Progressions
5 Sets Of One Of The Following
-5-10 Strict Deficit HSPU
-5-10 Strict HSPU
-5-10 Negatives (Lowering Head To Mat From Handstand
-20sec Handstand Holds
-5-10 Pike Push-Ups
**Superset W/ 10 Hollow Rocks
* Rest 1-1.5 Minutes After Each Set
Metcon (Time)
7 Rounds
250m Row
10 Pike Push-Ups (RX) HSPU (RX+