CrossFit

Strength

1) Seated Dynamic Box Jumps: 2/5 x 3, every 60s.

– same height or slightly higher than last week.

– 2 warm-up sets + 5 work sets

2) Sumo Deadlift against a band: 3/8 x 3 @55% of 1RM from 10/21 + band resistance, every 60s.

– reset reps

Metcon

For time:

100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)

10:00 Cap

Spark

Skill:

HANDSTANDS – WEEK 3 OF 4

In 5:00 – Handstand Practice

2-3 Rounds

RX: :30 – :45 of L Hold against wall

L3: :45 – :60 of Handstand Hold with 1 leg off

L2: :45 – :60 of Headstand Hold

L1: 25 Foot Bear Crawl & 30 Plank Shoulder Taps

**Rest :45 – :60 b/w rounds

Metcon:

EMOM 8

Odd: 16 DB Push Press 40/25

Even: 16 DB Renegade Row 40/25

EMOM 8

Odd: 40 Double-Unders

Even: 15 Plank Burpees