West Little Rock CrossFit – CROSSFIT
Strict HSPU
1 set max rep strict HSPU
1 set max rep strict HSPU (if you add Ab mats to shorten distance note how many you use in the comments)
OR
Accumulate 1 minute handstand hold against wall (spotter under shoulder if apprehensive)
Bench Press
Every 3 minutes for 18 minutes (6 sets):
Bench press x 5 reps
Start with ~50% of your 1-RM then build up to heavy set of 5 for the day
*Tricep or shoulder internal rotation mobility between sets.
Metcon (Time)
For time:
1 Burpee
10 Box jump overs @ 24/20
2 Burpees
9 Box jump overs
..3/8, 4/7, 5/6, 6/5, 7/4, 8/3, 9/2, 10/1
Time cap = 14:00
