CrossFit 12.23.16

CFPC – CrossFit


Warm-up (No Measure)

3 rounds:

1 min Row

10 Barbell good mornings

10 Squat jumps

100′ DB waiters walk/arm

10 Close grip kipp swings


Alternate between the following movements for 5 sets each in total:

a) 8 Single arm KB RDL / leg

b) :30 sec Handstand hold (freestanding=Rx, record longest hold)

Single arm RDL

Begin with weight in one hand and standing tall. Slowly lower weight as low as possible while maintaining a tight midline, and extending the same leg behind you.

Handstand Hold

Hold a handstand (Rx=freestanding)

for as long as possible


Metcon (Time)


Deadlift (185/125#)

Handstand Push-ups