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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Front Squat (5 x 12)
Empty Bar-35-40-45-50%
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Handstand Push Ups. Squat at 0:00, HSPU at 1:30, Squat at 3:00, HSPU at 4:30, etc.
Scale to 1 abmat, pike on box or a tough set of dumbbell press
Bullish (AMRAP – Rounds and Reps)
10 minute AMRAP
100 Double Unders
50 Overhead Squats 95/63
25 Pull Ups*
RX+= 115/73, 15/10 Ring Muscle ups
RELOADED = Goblet Squats 70/53
*Athletes must be able to do at least 5 strict, hollow pull ups before kipping.
Wise Man Supplement (No Measure)
1 Minute Pigeon Per side
1 Minute Couch Per side
1 Minute 8 point shoulder stretch per sidehttp://www.msn.com/en-us/health/yoga/exercise/YG-IN-0142/eight-point-shoulder-opener
