CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Front Squat (5 x 12)
Empty Bar-40-45-50-55%
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
Kettlehell (Time)
Three Rounds of:
18 Kettlebell Swings 53/35
18 Push ups
Three Rounds of:
12 Kettlebell Snatches
12 Burpees
Three Rounds of:
6 Kettlebell Snatches
6 Handstand Push Ups
No rest between couplets, score is total time.
Supplement
4×500 meter row (4 Rounds for time)
4 x 500 Meter row 3-5 seconds faster than 2k pace. Rest 3 minutes. Note heart rate at start and finsih of each row.
https://fit305.com/2016-supplemental-conditioning-program/
