FRI JUNE 22, 2018 - CROSSFIT

Warm-up

3 Rounds
200 Meter Run
10 Kettlebell Swings
10 Goblet Squats
5 Push Press (each arm)

Strength

Tempo Front Squat + Handstand Push-ups (6x1, 6x5)

Alternating On the Minute x 12 (6 Rounds):
Minute 1 โ€“ 1 Tempo Front Squat
Minute 2 โ€“ 5 Deficit Kipping Handstand Push-ups

Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.

Metcon

Metcon (Time)

On the 3:00 x 7 Rounds:
9/6 Calorie Row
6 Burpees over the Erg
200 Meter Run

Score is your slowest round

Cool Down/Mobility

10 Thoracic Openers (each side)
1:00 Child Pose
2:00 Happy Baby on wall

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