Announcements
Max out Week 1!
1RM Schedule:
Friday 4/3 – Clean & Jerk
Monday 4/6 – Strict Press and Pull-ups
Wednesday 4/8 – Front Squat
Friday 4/10 – Deadlift
Try to make as many of these days as you can!
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
1.5 tabata (12 rounds of 20s on/10s off)
-hollow hold
-superman hold
-pushups
-calf raises
Handstand Progression (Handstand Skill Work)
15 Minutes of Handstand Skill work
-Holds
-Balances
-Walks
-Shoulder Taps
-Freestanding Handstand
-Freestanding Handstand Push-ups
OTM 10 x ….
-Handstand Hold | :20-:30
-Handstand Balance | :20-:30
-Shoulder Taps | 10, 5ea side
-Walk | 5-10m
Metcon (AMRAP – Reps)
AMRAP 2:00
-Double Unders
REST 2:00
AMRAP 2:00
-Double Unders
*Score is whichever round is highest
*No DU sub. Work on them!!!