6/12/18

Laveen CrossFit – CrossFit

– Strength: Today is intended to be a Repetition Effort/Skill session for the upper-body followed be a mix of repetition and gymnastics/accessory work for the upper-body. Have fun today and attempt some handstand push-ups if you never have.
– Finisher: Single Arm Kettlebell Overhead Carry for max distance in 5 minutes. Try to go as long as possible without dropping using a light load. Favor your weaker side.

Strength

1a) Handstand Push-ups: 5 x 5-6. Rest 30s.

Options:

– Strict or Deficit

– Kipping

– 1 Abmat Kipping

– Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.

1b) Banded Facepull-Aparts: 5 x 15 between sets of HSPU. Rest 60s.

2a) KB Hammer Curls: 3 x 10. Rest 30s.

2a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

3) Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.

Handstand Push-ups

Finisher

Metcon (Distance)

Overhead KB Carry x max distance in 5:00

(53s, 35s)

*Single arm. Favor your weaker arm.

*Last done on 4/20

Rx+:(Attach a light sled to your weight belt and walk with KBs overhead)
Put weight used in comments