Wednesday, September 4th, 2019

Strength/Skill

15 Handstand Push Ups
5 Back Squats @ 60% of 1 Rep Max
12 Handstand Push Ups
4 Back Squats @ 70%
9 Handstand Push Ups
3 Back Squats @ 80%
6 Handstand Push Ups
2 Back Squats @ 85%
3 Handstand Push Ups
1 Back Squat @ 90%

*Scale Handstand Push Ups to Box from Knees or Toes OR to Standard Push Ups.


Conditioning

5 Rounds:
:45sec Row/Bike for Cals
:45sec Rest

A word from your coach:

When doing high rep AbMat situps do you get that dreaded ass rash? This is not comfortable, and usually you don’ realize it until you jump into the shower later. This article talks about the causes and some temporary solutions. This is often due to using your hip flexors and not your lower abs. This is something that can be corrected.

Crossfit Bytown