22.05.16
Westshore CrossFit – CrossFit
Warm-up
3 sets:
:20 work/:10 rest
PVC pass-throughs
Groiners
Piked push-ups
Counter-balance squats
– Use a 10-15-lb plate for the squats and elevate the feet as desired on the piked push-ups.
Skill Work
Handstand Walk (On a 5:00 clock: Max-distance handstand walk)
INT: Kickup holds to Band
Beg: Handstand Holds
Mini Round
1 set: (4 Min)
3 strict handstand push-ups
5 air squats
3 strict handstand push-ups
5 air squats
3 kipping handstand push-ups
5 box jumps
Metcon
Metcon (Time)
For total time:
3 rounds:
12 strict handstand push-ups
50 air squats
– Rest 3:00 –
3 rounds:
12 kipping handstand push-ups
25 box jumps (20/24 in)
INTERMEDIATE:
For total time:
3 rounds:
6 handstand push-up negatives
50 air squats
– Rest 3:00 –
3 rounds:
6 kipping handstand push-ups
25 box jumps (20/24 in)
BEGINNER:
For total time:
3 rounds:
15 hand-release push-ups
30 air squats
– Rest 3:00 –
3 rounds:
15 push-ups
15 box jumps (20/24 in)
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift