CROSSFIT
PARENTAL ADVISORY
FOR TIME
60 Up-Down Box Jumps (24/20)
30 Strict Handstand Push-Ups
30 Up-Down Box Jumps
15 Strict Handstand Push-Up
(Score is Time)
HSPU Option 1: KIPPING HSPU
HSPU Option 2: Pike Push-Ups
HSPU Option 3: DB Strict Press
FINISHER
6 SETS (:20 ON/ :10 OFF)
MOVT 1 – Hollow Body Rocks
MOVT 2 – Russian Twists
1 SET = MOVT 1 + MOVT 2.
(No Measure)
SPARK
STRENGTH
E 2:15
KNEELING STRICT PRESS
6 X 4 (ea)
HANGING L HOLD
6 X :20 sec
RUN UP THE BILL
AMRAP x 16 MINUTES
500m Run (finish by running around to come in back middle door)
30 Sit-Ups
15 (ea) DB Push Press (50/35)|(35/20)
(Score is Rounds + Reps)