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