Friday 2.12.16

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

2x

12 hollow rocks

12 supermans

12 medball cleans

12 spiderman stretch

12 side lunges

12 push ups

:20 sec inverted hold

Front Squat (10×3)

Pause Front Squats

TEMPO 22X1

– 2 seconds down, 2 seconds hold, Explode up, reset

– 2:00 clock

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
– Scale HSPU to box hspu or strict pushups.

– The cleans should be heavy but not hold you up. Scale accordingly.