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
