CrossFit

Strength

1a) Strict Handstand Push-ups: Reps of 20-15-10-5. Rest 45s.

Kipping Handstand Push-ups

– Negative Handstand Push-ups: Reps 8-6-4-2

DB Push Press

1b) Legless Rope Climbs: Reps 4-3-2-1. Rest 45s.

Rope Climb Sit to Stand: Reps 8-6-4-2

– Ring Rows: Reps 24-20-16-12

– Goals for 1a/1b – whatever scaling option is chosen all sets should be tough.

Metcon

“Curtis”

AMRAP 15:

5 Curtis P’s (115, 75)

400 Meter Run

Masters

Strength

Core Stability:

20 Plate Russian Twist

5-10 Levers

20 Hollow Rocks

10 Weighted sit ups 4s up 4s down

Metcon

“Annie”

50-40-30-20-10

Double Unders

Ab Mat Sit Ups