| a) WARM UP:
Happy BDay Kathy!
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b) Strength: Strict handstand pushups + pulling Alternating EMOM x 12 mins:
- Even: 4 strict HSPU (scale: seated dumbbell presses, tempo negatives)
- Odd: 6 ring rows – set yourself up to pull with your elbows flaring out to your sides
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| c) WOD:
3 min AMRAP:
- 21/15 Calorie Row
- 21 Lateral Burpees
- Max Overhead Squats (75/55)
rest 3 minutes
3 min AMRAP:
- 18/13 Calorie Row
- 18 Lateral Burpees over bar
- Max Overhead Squats (95/65)
rest 3 minutes
3 min AMRAP:
- 15/11 Calorie Row
- 15 Lateral Burpees over bar
- Max Overhead Squats (115/75)
rest 3 minutes
3 min AMRAP:
- 12/9 Calorie Row
- 12 Lateral Burpees over bar
- Max Overhead Squats (135/85)
Score is how many OHS in each part. |
CrossFit and Personal Training 