Main – CrossFit
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Stretches: Band Pull, Couch Stretch, Posterior Chain Floss
Strength & Skill
Bear Complex ([7.5.3] 5-5-5-5-5)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (Time)
12Mar2015
Complete for time:
10 x Back Squat
1 x Handstand Push-Ups
9 x Back Squat
2 x Handstand Push-Ups
8 x Back Squat
3 x Handstand Push-Ups
7 x Back Squat
4 x Handstand Push-Ups
6 x Back Squat
5 x Handstand Push-Ups
5 x Back Squat
6 x Handstand Push-Ups
4 x Back Squat
7 x Handstand Push-Ups
3 x Back Squat
8 x Handstand Push-Ups
2 x Back Squat
9 x Handstand Push-Ups
1 x Back Squat
10 x Handstand Push-Ups
**Use 70% to 80% of your 1RM on Back Squats.
Cash Out
Find and review two mobility drills from the squat board.