07/17

CrossFit Bridgemill – CrossFit

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Warm-up

Warm-up (No Measure)

Handstand Gymnastics

30 Kick Ups

(15 per leg)

Then..

Every minute, on the minute, for 6 minutes (3 sets) complete:

Interval 1 – Finger Presses x 20 reps

Interval 2 – Wall-Facing Handstand Hold x 20 seconds

(Scaled: 40 Plank Shoulder Taps)

Then..

10 Hand Stand Shoulder Shrugs

(Scaled: KB Shoulder Shrug)

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 30 minutes:

Minute 1 – 4 Burpee Box Jump-Overs (24″/20″) + 8 Pull-Ups

(Scaled: 8 BB Row)

Minute 2 – 4 Burpee Box Jump-Overs + 6 Handstand Push-Ups

(Scaled:12 HR Push ups)

Minute 3 – 4 Burpee Box Jump-Overs + 8 Wall Ball Shots (20/14)

Cool Down