12132017

CrossFit Twenty Pound Hammer – CrossFit

Warm-up

A: Warm-up (No Measure)

Rowing technique

Gymnastics

B: Handstand Push-ups (Skill work)

Depending on skill level, work on hand placement, kick up, HSPU negatives, kipping, stringing them together, deficit/paralette HSPU…etc.

Metcon

C: Metcon (AMRAP – Reps)

AMRAP3:

Row 500m

Max HSPU in the remaining time

Rest 3 minutes

x 3 sets

*Scale to DB push press @ 35/25

D: DB External Rotation (3×8-12/side)

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