CROSSFIT

HANDSTAND SKILL TIME

ON A 10:00 RUNNING CLOCK…
Practice HS Hold or HS Walk

(No Measure)

RANNIE

50-40-30-20-10*
• Double Unders
• Sit-ups**

*400m Run After Each Full Round
Score is time.

SPARK

STRENGTH

3 SETS*
10 DB Front Raises
10 DB Bent Over Reverse Flyes
10 DB Lateral Raises

*Can use different DB’s for each movement. Keep rest between movements very minimal.

TAKE IT TO THE LIMIT

4 ROUNDS FOR MAX REPS
1:00 – Plate Ground to Overhead (45/25)
1:00 – DB Renegade Rows (35/20)|(20/15)
1:00 – Cal Bike or Cal Row
1:00 – Rest

(Score is Reps)