August 30,2022

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

Handstand Skill:

Beginner:

EMOM x 10-12:

Odds: 30-40s Inverted pike position holds

Evens: 8 DB strict press w/ 2s hold overhead

Intermediate:

EMOM x 10-12:

Odds: 10-20s hands under shoulders HS hold

Evens: 8 seated Z-press w/ 2s hold overhead

Advanced:

EMOM x 10-12:

Odds: 20-30s hands under shoulders HS hold

Evens: 6-8 palm shifts in HS w/ back to wall.

Metcon (Time)

Chipper:

For time:

Run 800m

40 Burpees - 6″ Touch overhead

30 SA DB Hang PC/J - 50/35#, Switch hands every 5 reps

Run 800m

30 Burpees - 6″ Touch overhead

40 SA DB Push Press - 50/35#, Switch hands every 10 reps

*20 min cap

Part 3 - Optional Cool-Down:

Couch Stretch: Accumulate 3 minutes/side