December 10, 2018

CROSSFIT
Gymnastics
Handstand Hold (3X Max Seconds)
Must stay within the lines of your mat.
Scale: HS Hold Against Wall
Handstand Walk (3X Max Distance)
Scale: HS Hold against wall with weight shift arm to arm or attempts at lifting your hands.
Metcon
Fifty Five (Time)
1 Clean
10 HSPU
2 Cleans
9 HSPU
3 Cleans
8 HSPU
4 Cleans
7 HSUP
5 Cleans
6 HSPU
6 Cleans
5 HSPU
7 Cleans
4 HSPU
8 Cleans
3 HSPU
9 Cleans
2 HSPU
10 Cleans
1 HSPU

RX (135/95)
RX+ (185/125) & Strict HSPU

*If you still have Beyond the Whiteboard, you may have a record of this OG workout.

SWEAT
Burpees, Sit Ups and Wall Climbs (Time)
30 Burpees
50 AbMat Sit-ups
1 Wall Climb
40 AbMat Sit-ups
2 Wall Climbs
30 AbMat Sit-ups
3 Wall Climbs
20 AbMat Sit-ups
4 Wall Climbs
10 AbMat Sit-ups
5 Wall Climbs
30 Burpees