Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:45 Row or 100m medium pace run

5 Push-Up to Pike

5 D-Ball Deadlift

3 D-Ball Ground to Shoulder

5/5 Single Arm DB Press

Following the warm-up, review the movements for the EMOM. After the EMOM we will review the HSPU and scaling options.

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 10/8 Cal Row for Quality

MIN 2 – 2-3 Wall Walks or 3-5 HSPU Negatives

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Handstand Push-Ups / 10 Seated Shoulder Press

8 DBall Ground to Shoulder (100/70)

15 Handstand Push-Ups / 15 Seated Shoulder Press

25/20 Cal Row or 400 m run

(Score is Time)