Friday


CrossFit One Way – CrossFit

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Male: Use 24 inch box

Female weight: wb#14, sdhp#55, bj20″, PP#55

Scaled- scale weights appropriately

Score= Max reps for each exercise. Add all reps after 3 Rounds. Grab pen and paper to keep track. No rest between exercises until all 5 are completed.

Row: 1 calorie= 1 rep

Gymnastics

Rx : Handstand Walk (4 sets of 50′ )

50′ is average from one end of the box and then back.

Scld: Handstand hand raises (4×50 reps)

Start with handstand on wall. Then alternate hands by picking one up after the other.

Complete 50 total reps
This is the scaled version of the handstand walk.

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