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