Wednesday 7.17.19

CrossFit Southpaw – CrossFit

A: Metcon (No Measure)

Handstand Practice:

Coaches choice: kipping HSPU, HS Walking, Overhead/T-Spine Mobility, Overhead Strength

B: Metcon (AMRAP – Reps)

In a 2:00 Window:

200m and then max reps HSPU w/ one ab mat in remaining time <- (RX+ do 4in Deficit in remaining time - one #45 plate on each side of an ab mat) Rest 2:00 In a 2:00 window: run 200m and then max reps D-Ball Cleans in remaining time (100/75) <- RX+ do (150/100) Rest 2:00 x3
Score is total reps.

If classes are big, coach will stagger start athletes on rest/work minutes and may have you start on D-Ball Cleans instead of HSPU

Categories: WOD

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