07102019

07102019

CrossFit286 – CF286 Group Fitness

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Warm-up

3 RFQ

200m Run

:15 Arch Hang

:15 Hollow Hang

2 Wall Walks

Skill

Handstand Push Up Progressions

1) 3×5 Floor Seated DB Press, as heavy as possible

2) 3×5 Tempo Push Up 3010

3) 3×10 Box Pike Deficit HSPU

4) 3×5 Strict HSPU

5) 3×5 Kipping HSPU

Make it as far as you can. If you get stuck at a level, stay there and spend some time on it

Metcon (AMRAP – Reps)

15min EMOM

1) 10 Bench Press

2) :30 Sand Bag Hold

3) 15/12 Cal Bike

4) Rest

Rx: 185/125

Int: 135/95

Sc: 95/65
Score for total bike cals

Choose a weight that allows for unbroken reps

Cooldown

Lax Ball Pec Smash

1:00 Door

1:00 Twisted Cross

1:00 Seal/ Sphinx

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