CrossFit – Thu, May 25

CrossFit Ballwin – CrossFit

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Warm-up

3 Rounds

6 Inchworm Push-Ups

8/8 Single Leg Single Arm Crossbody RDL

8/8 Single Arm Kettlebell Push Press

:20/:20 Single Leg Glute Bridge Hold

:15/:15 Star Plank

Strength & Skill

Kipping Handstand Push-Up Progression

3 Deadlifts 245/165lb, 110/74kg

3 Handstand Push-Ups

Metcon

COMPLETE AFTER METCON:

Finisher Accessories

12:00 EMOM

min 1: 15 Barbell Hip Thrust

min 2: 8/8 Seated Single Arm Dumbbell Strict Press

min 3: :20-:30 second Nose to Wall Handstand Hold

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
Level 2:

For Time:

21-15-9

Deadlifts 185/125lb, 84/57kg

Box Pike Handstand Push-Ups

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Level 1:

For Time:

21-15-9

Deadlifts @ 60% of 1RM

Push-Ups

Mobility

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose