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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Front Squat (5 x 12)

Empty Bar-35-40-45-50%

Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Handstand Push Ups. Squat at 0:00, HSPU at 1:30, Squat at 3:00, HSPU at 4:30, etc.

Scale to 1 abmat, pike on box or a tough set of dumbbell press

Bullish (AMRAP – Rounds and Reps)

10 minute AMRAP

100 Double Unders

50 Overhead Squats 95/63

25 Pull Ups*

RX+= 115/73, 15/10 Ring Muscle ups

RELOADED = Goblet Squats 70/53

*Athletes must be able to do at least 5 strict, hollow pull ups before kipping.

Wise Man Supplement (No Measure)

1 Minute Pigeon Per side

1 Minute Couch Per side

1 Minute 8 point shoulder stretch per side