WODs

CrossFit WOD, March 28, 2017

By March 28, 2017 No Comments
Party Favor

Warm-up
Warm-up
Coach’s Choice

Extra Work
Dumbbell Strict Press (3 x 8)
Same weight all 3 sets.
Handstand Holds (3 x 20 Seconds)
Perform 3 sets of a 20 second handstand hold.
Handstand Push-ups (3 x 3)
Perform 3 sets of 3 STRICT Handstand push-ups. Scale to negatives, Pike HSPU, Banded Pike, etc.

Metcon
Party Favor (AMRAP – Rounds and Reps)
11 Min AMRAP:

5 Deficit HSPU 45# Plate Rx+/ Strict HSPU Rx
20 Box Jump Overs 24/20"
20 Sit-ups

Scaling – Strict to an ABMAT/KIPPING HSPU OH MY!/Pike HSPU/Banded Pike, Box height/Step-ups, Assisted sit-ups