22.05.16

15
May

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