CrossFit and Personal Training

2 Rounds

• 15 Second handstand hold
• 10 Calories on the rower
• 15 second dead hang
• 10 empty bar strict press
• 15 second banded lat stretch
• 10 beat swings

Rx: Alternating EMOM for 12 minutes

• EVEN) 3 deficit handstand pushup – 5 second negatives
• ODD) 3 Pullup negatives 5-7 seconds

Performance: Alternating EMOM for 12 minutes:

• EVEN) 20s handstand hold
• ODD) hold chin over bar as long as possible

(even if you have to use a bit of band assistance)

For time:

• 70 Calories on the rower
• 50 Pullups (P: Ring rows, Rx+: C2B)
• 30 Strict Presses (P: 95/65, Rx/Rx+: 115/85)