CrossFit
Skill
4 SETS FOR QUALITY
:30 Scap Push-Ups
10/10 Single Leg Glute Bridge-Ups*
:30 Handstand Hold on Wall
*Weighted Glute Bridge-Up Is Optional
Metcon
4 SETS
12 Hang Power Clean (Athlete Choice)
15 Handstand Push-Ups
-Rest 1:00 b/t Sets-
Finisher
FOR QUALITY
5:00 Practice Handstand Walk, Handstand Wall Hold, or Bear Crawl
*Bear Crawl must be done with hips above the shoulders.
Spark
Strength
EMOM 12
Min 1: 4/4 HEAVY Split Squats
Min 2: 20 Glute Bridges
Metcon
AMRAP 13
18 Wall Balls #20/14
15/12 Cal Row, Bike or 200m Run
12 Power Cleans #45/30