CROSSFIT

SKILL

1.) 2 SETS
5 Handstand Push-Up Negatives

-Rest As Needed b/t Sets-

(No Measure)

2.) 2 SETS
3 Segmented Handstand Push-Ups*

*Lower – Hips to Wall – Coil Legs – Kick + Press.

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS
3-5 Kipping Handstand Push-Ups

-Rest As Needed b/t Sets-

WORKOUT

FOR TIME
100 Alt. DB Devils Press (50/35)*

*Every 2:30, including 0:00, complete 5 Handstand Push-Ups + 10 Box Jump Overs (24/20).

(Score is Time)

SPARK

PUMP

ON A 5:00 RUNNING CLOCK…
20 Squat Rotations
20 Quad Heel Taps
20 Hollow Rocks
20 Figure-8s*
20 Glute Bridge-Ups
Spend Remaining Time in Any Static Hold

*Both feet together perform trace outline of figure-8

(No Measure)

WORKOUT

EMOM x 21 MINUTES
MIN 1 – :50 Jump Squats
MIN 2 – :50 Pull Ups
MIN 3 – :50 Max Effort Cardio Choice

(No Measure)

FINISHER

ON A 5:00 RUNNING CLOCK…
3:00 Max Double DB Front Rack Hold

Immediately into…

2:00 of Max Reps of Hammer Curls

(No Measure)