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