Tuesday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
:45 Row
10 Slam Ball Deadlift
5 Push-Up to Pike
5/5 Single Arm Slam Ball Press
Following the warm-up, review the movements for the EMOM. After the EMOM we will review the HSPU and scaling options.
Skill
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 10/8 Cal Row for Quality
MIN 2 – 2-3 Wall Walks or 3-5 HSPU Negatives
(No Measure)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
10 Handstand Push-Ups
30 Slam Balls (30/20)|(20/10)
15 Handstand Push-Ups
25/20 Cal Row
(Score is Time)
Competition
Metcon (Time)
5 Rounds for time:
12′ HS walk
into …
6 HSPU
6 Strict Press 135/95
* HS Walk must be unbroken into HSPU. if you fall at any point before completing at least 1 HSPU you must restart the HS Walk
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