21.12.15

15
Dec

21.12.15

IRIDIUM CrossFit – CrossFit

10:00-12:00
Spend no more than roughly 1:00 on each movement.

Warm-up

3 Sets

:20 work/ :10 rest

Shoulder Taps

Jumping Jacks

Up Downs

Skill Work

STRICT HANDSTAND PUSH-UP PROGRESSION

Floor Pike Push-up

Box Pike Push-up

Handstand Hold

Strict Handstand Push-up

Push Press (5-5-5-5-5)

15 minutes

Wod Prep

1-2 Sets:

5 Strict HSPUs

10 GHD Sit-ups/Toes-to-Bars

Metcon (Time)

Rx+

5 Rounds:

10 Strict Handstand Push-ups

20 GHD Sit-ups

Rx

5 Rounds:

5 Handstand Push-up

20 GHD Sit-ups

Modified

5 Rounds For Time:

10 Seated DB Strict Press

20 Sit-ups

Cool Down

2 Sets

:30 Couch Stretch/side

:30 Table Top Hold