Friday, 12.16.2016
CrossFit Classes: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm
NO 7:30amĀ
Warm up:
2 Rounds
-100m Run
-10 Wallball
-10 Banded Good Mornings
Mobility:
Front Rack
Posterior Chain
Ankles
Overhead
Strength:
12 Minute Alternating EMOM
A) Deadlift
-5 reps @ 65% of DL 1RM
B) Box Jump
-5 Jumps
WOD:
Open WOD 15.4
8 Minute AMRAP
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds
Scaling- If you are able to do HSPU, you may scale up to 2 Mats and lower weight.
If you can not do HSPU….
8 Minute AMRAP of
-10 Push Press (95/65)
-10 Power Clean
Accessory:
Side Plank Holds
-Left, Right, Rest
-3×30,30,30
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