10/1/2016

By on September 30, 2016. Posted in .

CrossFit Ocala – CrossFit

Handstand Push Up Fundamentals (15 min)

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Warm-up (No Measure)

2x

200m Run

10 Push Ups

10 leg swings

10 good mornings

30 sec pigeon stretch

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 HSPU

9 Deadlifts 155/105

12 Bar Over Burpees

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Deficit HSPU (45+25+abmat/45+abmat)

9 Deadlifts 225/155

12 Bar Facing Burpees

Cool Down

200m run/row/walk

2x

10 good mornings

30 sec standing straddle

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