Overhead Squat and HSPUs

Posted: 30th January 2015 by jruffing27 in Uncategorized
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Main – CrossFit

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Metcon

Overhead Squats/Ab mat sit ups (No Measure)

12-9-6

Overhead squats w/ PVC or bar

ab mat sit ups

Metcon

Metcon (AMRAP – Reps)

Three sets of:

Seated Double Kettlebell Press x 5 reps each (53/35)

Rest 45 seconds

Overhead Squat x 8 reps (95/65)

Rest 45 seconds

Renegade Push-ups x 8 reps (Touch one hand to opposite shoulder each time you press-up)

Rest 45 seconds

Metcon

HSPU/Revers Lungs (Time)

Three rounds for time of:

15 Handstand Push-Ups (Hands on 25s/Hands on Floor. Both use one ab-mat)

20 Alternating Front Racked Reverse Lunges (75/55)

Buy-Out

500 Meter row (No Measure)

500 Meter row

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