Tuesday 190212

CrossFit Logic – CrossFit

General Mobility Warm Up (No Measure)

200m Run

10 High Kicks L+R

10 Cross Body Side Kick L+R

10 High Lunge Bounce L+R

10 Wide feet toe 2 toe

10 Situp wide feet toe 2 toe

10 Shoulder rotation fwd/back

10 Monkey Arms

A: Handstand Push Up Progression – Drills & Skills

3 x 30sec Plank Feet on Box

3 x 3 Plank to Pike Handstand – 5 sec Hold

3 x 3 Pike Handstand Push up

3 x 10 sec Handstand Hold on wall

5 x 1 Handstand Negative

5 x 1 Handstand Push Up

5 x 1 Kipping Handstand Push Up

B: Metcon (AMRAP – Reps)

10min EMOM

Even: 10-8-6-4-2 HSPU

Odd: Max Effort Box Step Up 24/20″

* Record total step ups

* Box Step Up with Dumbbells or Kettlebells

* Choose your own weight 😉

Rx+: Deficit HSPU 6/3″.

Scale: HSPU> Onto plate> Negatives> Box HSPU> Plank with feet on box> Plank, Box step up> No weight> Lunges