08.29.17 - OPC

08.29.17

Orange Park CrossFit – CrossFit

Warm-up

10min double under practice

Mobility

T-spine & shoulders

SKILL/ STRENGTH

15min Handstand Practice

– hollow holds

– box pike on knees

– box pike w/ feet

– wall walks/ wall walks to HS hold

– HS kick ups @30deg, @45deg+

– HS kick up to HS hold

– free standing handstands/ walks

Metcon

Metcon (AMRAP – Rounds and Reps)

3rds:

5min AMRAP:

1 HSPU/ 5 Dubs

2 HSPU/ 10 Dubs

3/15

4/20

5/25

6/30

….

-rest 2min-
*3:1 singles*

Score is sum of completed rounds + sum of extra reps.

EX:

Rd 1: 5+1

Rd 2: 5+0

Rd 3: 4+9

Score: 14 + 10

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