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)