CrossFit Spanish Fort – CrossFit
Metcon (No Measure)
10min EMOM:
Min1: a) Handstand walks 25′-50′ b) 2-4 wall walks c) Handstand holds
Min2: a) 3-6 Strict Chest2Bar or Chin Over Bar b) 3-6 Negatives c) 10-20sec static chin over bar holds
Plenty of progressions here to get you stronger & ready for the next step up. Don’t complain you can’t do something if you aren’t showing up to put in the work. Let’s get better today!!!
Metcon (Time)
7 Chest2Bar (RX)/ 5 Muscle Ups (RX+)
10 Strict HSPU
15 Pull Ups
400m Run
15 Pull Ups
10 Strict HSPU
7 Chest2Bar/ 5 Muscle Ups
**15 Minute Cap**
Absolutely NO kipping on HSPU. If you can’t do them strict then you have no business doing them in a kip.. same rule applies to pull-ups. We have scaling options & progressions available to get you more efficient at both while keeping those shoulders healthy!!!
