Wednesday, November 8th

Overweight? You Need to Read This -CrossFit Journal

Performance is in red, Competition is in blue, Links are in green

A) 15 minutes of Rowing
Every 400 meters, get off the rower and perform Strict Handstand Pushups* and 8 Split Squats per leg.
Transition quickly.
(Handstand pushups can be scaled with negatives, handstand hold, pike hold, or front leaning rest.)

B) Every 90 seconds for 15 minutes (10 sets):
2 Strict Pullups + 4 Kipping Pullups 

*Take care of your hands

A) 15 minutes of Rowing
Every 400 meters, get off the rower and perform Strict Handstand Pushups* and 8 Split Squats per leg.
Transition quickly.
(The first set of SHSPU is a max rep set. Every set there after is 33% of the max rep set.
Ex: If you get 10 reps on the first set, you will perform 3 reps every set after. 

B) Every 90 seconds for 15 minutes (10 sets):
1 Bar Muscle Up + 3 Chest To Bar Pullups + 5 Pullups 

*Take care of your hands

 

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