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)


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


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