Thursday - CrossFit



Metcon (Distance)

Skill A)

30 c2b chin up
or 4x12 rings row false grip

Skill B)
** Practice Kipping Handstand Push ups

** If unable to perform 1 Strict Hspu , Perfrom 30 kettlebell strict press (6x5), and perform push ups in the wod

** if are already very profricient in the skill go for a max deficithspu.

Metcon (Time)

3 Rounds

400m Run
20 kettle bellstep ups 16kg x2 12kg x2
10 Handstand push ups

20min Cap

Dan Shrum