CrossFit – Fri, Jun 16
Warm up – Friday
Hip Halo Warm up
-into-
3 sets:
30-sec Jump Rope
5 Updowns to Seal Pose
3 Deadlifts (empty bar – 20-sec tempo rise)
8 Pike Push-ups
-into-
3 sets:
30-sec Jump Rope
5 Updowns to Seal Pose
3 Deadlifts (empty bar – 20-sec tempo rise)
8 Pike Push-ups
Deadlift (Deadlift:
3 Dead Stop Deadlifts x 5 sets @65% of 1RM
3 Dead Stop Deadlifts x 5 sets @65% of 1RM
* Rest as needed between sets *)
Metcon -Friday (Time)
Teams of 2
15:00 Amrap
1000m Partner Run
Max rounds in the time remaining:
10 Synchro Pull Ups
10 Alternating Box Jumps (30/24)
15 Synchro Wall Ball (20/14)
(KG conv: 9/6 wall ball)
15:00 Amrap
1000m Partner Run
Max rounds in the time remaining:
10 Synchro Pull Ups
10 Alternating Box Jumps (30/24)
15 Synchro Wall Ball (20/14)
(KG conv: 9/6 wall ball)
Handstand Push-ups (Handstand Push-ups (Strict):
5 Sets:
50-60% reps of max reps unbroken
5 Sets:
50-60% reps of max reps unbroken
-Record your total reps-)