August 16, 2017

CROSSFIT
Gymnastics: Handstand Push-ups (5 Sets Max Effort)
*Every 2 Min on the Min
Choose:
A. 5 Strict + Max Effort Kipping
B. Max Effort Kipping
C. Max Effort HS Hold
*Work about 1 Min, then rest.
Conditioning: 10 Rounds for time
250m Row
1:1 Rest

SWEAT
Conditioning: 3 Rounds For Time
400m Run
30 Ab Mat Sit Ups
20 Ball Slams 40/25
*Ball Slams or Plate GTOH
Finisher: No Measure
Leg Finisher
3 Rounds
10 DB Stiff Leg Deadlifts
10 Bulgarian Split Squats (Each Leg – Holding DBs)
10 DB Sumo Squats
*Choose Load