CrossFit – Mon, Jan 12
Warm Up – Monday
10:00 AMRAP
5 Roll and Reach
10 Glute Bridges
10 Deadbugs
5 empty bar Shoulder Press
5 empty bar Deadlifts
10-second Handstand Hold
Shoulder Press (Every 2:00 × 4 sets
5 Shoulder Press @ 62%
Clean from the ground)
5 Shoulder Press @ 62%
Clean from the ground)
Metcon Monday (5 Rounds for reps)
21-15-9
Deadlifts (225/155)
Handstand Push Ups
-into-
21-15-9
Deadlifts (315/205)
50ft Handstand Walk (Or 4 Wall Walks) after each set of Deadlifts
(KG conv: 102.5/70, 142.5/92.5)
INDEPENDENCE:
21-15-9
Deadlifts (185/125)
12-9-6
Handstand Push Ups
-into-
21-15-9
Deadlifts (275/185 lb)
25ft Handstand Walk after each set of Deadlifts (or 2 Wall Walks)
(Score by reps completed at 9 minute time cap. If finished, note time of completion)
(KG conv: 85/57.5, 125/85)
LIBERTY:
21-15-9
Dumbbell Deadlifts (light)
Dumbbell Push Press (light)
-into-
15-12-9
Dumbbell Deadlifts (moderate)
50ft Bear Crawl after each set of Deadlifts