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Writer's picturecrossfitweld

09/26/2018

Warmup

6 min AMRAP

- 20 single unders + 5 dubs

- 5 kip swings + 3 hip to ring/bar

- 10 DB strict press

- 5 DB front squat



Skill (15-20 min)

Handstand practice

- HS walk, free HS hold, HS hold, piking HS, etc.

- Muscle up practice, CTB practice, kipping practice, butterfly, etc.


Conditioning

3 min to complete

-750/600m row

- rest remaining time -


15 min AMRAP

- 50 dubs

- 3 strict TTB + 5 kip TTB

- 10 front squats @ 75/55

- 5 strict press @ 75/55

- 5 bar facing burpees


3 min to complete

- 1.2 mi/1.0 mi bike

- rest remaining time -


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