14
Jun
061417
CrossFit 285 – CrossFit
Gymnastics
Handstand Foundation II (No Measure)
Spend 15 minutes working on:
– 5 minutes practicing perfect entry and HS position from first progression
– 10 minutes alternating minutes
Odd Minutes: 5-7 handstand lower to headstand (as slow as possible)
Even Minutes: HS weight shifting
https://youtu.be/cj1jUskW8cI
Metcon
Metcon (Time)
21 – 15 – 9:
Deadlifts
Push Jerks
Burpee Box Jumps, 24/20″
Round 1 – 95/65 (135/95)
Round 2 – 135/95 (155/105)
Round 3 – 155/105 (185/125)
Accessory
Metcon (No Measure)
EMOMx 9
A) 30s Max Strict Pull-ups
B) 30s Hollow Rocks
C) 30s Superman Rocks
– No bands on Pull-ups
– If we don’t have strict Pull-ups focus on lowering (negative) as slow as possible