CrossFit Salem South – CrossFit
1: Handstand Push-ups (20:00 skill session)
Progression:
Push Ups
Pike Push Ups
Kick Ups on the wall
Handstand Holds
Slow negatives onto the Ab Mat
and/or HSPU with limited ROM (adding
1, 2,3 ab mats)
Kipping technique
For those that already have HSPU: 30-50 reps at the next level (deficit, etc)
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:00
4 Bar Muscle Ups
8 Devils Press (2x 50/35 DB, no squat)
AMRAP 8:00
Bike 12 calories
16 Sit Ups
Rest 4:00 between
Beg: 25/15 DB, 10 ring rows or seated pull ups
Int: 35/25 DB, 8 pull ups
Adv: as written
Plus: 70/50 DB, 12 GHD sit ups
Devils Press https://youtu.be/hc6dfJHRcD0