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Main – CrossFit

Bench Press (1 rep max)

Just like a pushup – touch your chest, achieve full lockout.

Work with people of similar strength as we will be doubling and tripling up on the benches.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:
18 Pistols, alternating
12 Russian KB Swings (32/24kg)
6 Strict Handstand Push Ups
Try your best to do your pistols without assistance. Use a bench or a ball to scale your depth as opposed to using a post or ring that you can pull up on with your arms.

KB swings should stay unbroken the whole time. Remember you may be able to go heavier than usual because they are only to forehead height.

For the HSPU – no kipping is allowed today. If you do not have strict HSPU, use the boxes and do strict pike HSPU. If they are easy… you’re not doing them right. Try and keep your hips and head directly above your hands. FULL RANGE OF MOTION. Top of head touches the ground (not near the ground) and arms are fully extended at the top.

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