| Warmup 3 sets of: 50 foot/:20 waiter’s walk/arm 100m run :15 star plank.side |
| Skill 6 sets of: Strict hspu Level 1– Pike hspu–amrap-2 Level 2– 2-3 Negatives Level 3– 33% of your max set Go every 2:00 Then warmup your shoulder to overhead to workout weight |
| CrossFit Workout 7 Rounds for time: 200m run Shoulder to overhead Rest 1:00 No equipment–7 of the hardest handstand pushup variation you can keep unbroken KB/DB–7 single arm s2o/arm Barbell- 7 Shoulder to overhead Rx would’ve been 135/95 here, rx+ would’ve been 185/125 Think about 65% of your max on the barbell |
| Extra Work 30:00 run 2:00 at a 60:00 pace 1:00 at a 20:00 pace |
Menu
BOOK YOUR FREE INTRO
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
