CrossFit – Thu, Dec 29
Warm-Up
Warm-Up
EMOM x 8 MINUTES
MIN 1 – :45 MOD Bike
MIN 2 – :45 Lunge + Lunge + Air Squat
MIN 3 – :45 Push-Up to Pike
MIN 4 – :45 Hollow Rock
Workout
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – :40 Max Cal Bike
MIN 2 – :40 Max Alt. DB Goblet Lunges (Athlete Choice, Heavy)
MIN 3 – :40 Max Strict Handstand Push-Up
(Score is Total Reps)
HSPU Option 1: Pike Push-up
HSPU Option 2: DB Strict Press
Finisher
Metcon (AMRAP – Rounds and Reps)
3 SETS*
AMRAP x 2 MINUTES
15 Single DB Curls
50′ Gun Walk
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
