CrossFit
Mobility
Soft tissue work: 3 minute using foam rollers and lacrosse balls, focusing on upper back and lats
Warm-up
Warm-up (No Measure)
2 Rounds
6 DB Bent Over Rows
6 DB Push Presses
6 DB Curls
25 Overhead Banded Pull Aparts
10 Kneeling Thoracic Rotations Each Side
Strength
Metcon (No Measure)
EMOM x 20 Minutes
Min 1: 5-7 Handstand Push-Ups
Min 2: 15 Banded Face Pulls
Min 3: 10 Alt DB Hammer Curls Each
Min 4: 15 Hollow Rocks
Today is intended to be upper-body strength work with a mix of high/low skill movements. Challenge yourself on handstand push-ups scale options. HSPU scale options: (Strict)(Strict w/ abmat)(Kipping)(Kippping w/ abmat)(DB seated shoulder presses)
Metcon
Metcon (AMRAP – Rounds)
AMRAP x 8 Minutes
100ft OH / Front Rack KB Carries (35, 26)
30m Sled Push (45, 25)
Goal is to cover as much distance as possible in 8 minutes. Rest as needed between movements. Carries are 50ft on each arm. Sled pushes are outside. Half the class will start on carries, other on pushes. Your score is number of completed rounds.