CrossFit Southpaw – CrossFit
PRE: Metcon (Time)
Accumulate 20 Handstand Pushups w/ 1 ab mat and kipping
RX+ Accumulate 40 strict HSPU (use ab mat and #25 plate on each side)
10:00 Time Cap
Feel free to go anywhere in the middle depending on skill level. Keep core tight and the goal is to work HSPU!
WOD: Metcon (AMRAP – Rounds)
Death by 100 ft. Shuttle Run
Min 1 – 5 burpees + 1 gym length
Min 2 – 5 burpees + 2 lengths (Down and back)
Min 3 – 5 Burpees + 3 lengths
16:00 Time Cap
Coaches will put out markers/ chalk lines – one foot must cross the line.
Score is the last COMPLETED round
If you get to 16: Congratulations! You won CrossFit.