CrossFit Twenty Pound Hammer – CrossFit


A: Deadlift (5×3 OR 5×6-8)

B1: Strict Handstand Push Up (3-4×6-8; scale to HSPU negatives or piked)

Scale to pike push up w/ feet on box.

B2: Rear Foot Elevated Split Squat (3-4×6-8/side AHAP)

B3: Hollow Hold (3-4 x 20-30 sec., weighted if possible)

With band under lower back.


C: Metcon (No Measure)

Optional finisher:

Working 30 sec. on/30 sec. off, 100/75 calories on the Assault Bike.

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