A. Warm Up
400 meter run followed by mobility, 3 rounds of 10 Scap Pull Ups 10 Scap Push Ups 10 Cat Cow 10 Launch to Handstand (against a wall or freestanding) 50' KB O/H carry Scoring: Not Scored B. Handstand Push Up EMOM Handstand Push Up EMOM Perform handstand push ups Every Minute on the Minute for 12 minutes: minute 1- 50% of your max reps HSPU minute 2- 40% of your max reps HSPU minute 3- 40% of your max reps HSPU minute 4- rest and repeat for example: max reps = 20. you would do 10/8/8/ rest RX+ execute reps at 4 inch deficit for men/ 2 inch deficit for women Scoring: Not Scored C. Push Jerk + Split Jerk 3-3-2-1-1-1-1-1 Every 2 minutes, for 16 minutes (8 sets): Push Jerk + Split Jerks
D. 21-15-9 Pull-Ups, Overhead Squats, and Farmers Walks 21-15-9 Reps for Time:
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |