CrossFit – Thu, Jan 9
Warm up – Thursday (AMRAP – Reps)
Banded 7s
-into-
8:00 AMRAP
30 second Jump Rope
10 Single Arm Alternating Dumbbell Bench Press
10 Deadbugs
5 Pike Push Ups
Bench Press (Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom) in 15 minutes
)
Metcon – Thursday (AMRAP – Reps)
100m Run
10 Strict Handstand Push Ups
200m Run
20 Handstand Push Ups
300m Run
30 Push Ups
300m Run
20 Handstand Push Ups
200m Run
10 Strict Handstand Push Ups
100m Run
Time Cap:15mins
RX+
100m Run
15 Strict Handstand Push Ups
200m Run
25 Handstand Push Ups
300m Run
35 Push Ups
300m Run
25 Handstand Push Ups
200m Run
15 Strict Handstand Push Ups
100m Run