CrossFit – Wed, Dec 17
Warm up – Wednesday
8:00 AMRAP
30-second Bike
10 Empty Bar Strict Press
10 Handstand Shoulder Taps or 8 Box Pike Shoulder Taps
5 Controlled Bench Press (empty bar – build in weight)
10 Band Pull Aparts
Bench Press (4 sets
8 Bench Press
-build across sets by feel-
-rest 1:00-2:00 between sets-)
8 Bench Press
-build across sets by feel-
-rest 1:00-2:00 between sets-)
Metcon – Wednesday (Time)
3 sets
10 Strict Handstand Push Ups
30/24 Calorie Air Bike
15 Kipping Handstand Push Ups
-rest 3:00 between sets-
time cap: 5:00mins/set
RX+
3 sets
15 Strict Handstand Push Ups
30/24 Calorie Air Bike
15 Strict Handstand Push Ups
-rest 3:00 between sets-
(Scored by time each set)