Thursday, December 3 Gym Open @ 6:15am

http://www.crossfitinvictus.com/blog/tips-for-handstand/

PREPARATION:

2 rounds of:

  • Row 250m
  • 10 Good Mornings (weighted)

STRENGTH:

  • 3 sets of 5 reps of Deficit Deadlifts
  • heavier each round
  • 5 sets of 2 reps of Deadlifts
  • work up to a heavy double

Rowing WOD:

Building the engine…

  • 2 x 2000m Row (stroke rate @ 20; 21)
  • 3 minutes REST between

Met-Con WOD:

EMOM for for 10 minutes of:

  •  Minute 1 – 15 Right Arm Push Press 45/35 lbs
  • Minute 2 – 15 Right Arm Overhead Lunge 45/35 lbs
  • Minute 3 – 10 Toes to Bar
  • Minute 4 – 15 Left Arm Push Press 45/35 lbs
  • Minute 5 – 15 Left Arm Overhead Lunge 45/35 lbs

FINISHER:

  • Handstand Holds 

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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