CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 Air squats

10 Step ups

:30-45 sec handstand hold

10 Pike push-ups

Box edge shoulder stretch 1 min

Childs pose w/ shoulder variation 1 min

Banded lunge steps, :90 sec per side

Discuss Handstand push-ups

Spend 10 min working on progressions- Tripod position, Tight/hollow body position, Kipping power

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

50′ OH Plate Lunges (45/35#)

25 Sit-ups

15 Handstand push-ups

Rx+= Strict HSPU