Crossfit is for Everyone....any age... any size....any fitness level...YOU CAN DO IT!
Skill: (Bar Muscle Up/Hanstand Pushup Efficiency)
**Alternate every 3 minutes for 12 minutes between the following:
Interval One: Bar Muscle Up/Pull Up Technique and Efficiency
Interval Two: Handstand Pushup Technique and Efficiency
~We are using today to work on perfecting our kip and timing in these movements. There isn't a required rep scheme, but we do encourage you to put in alot of work today on these two movements.
WOD- "Juiced"
3 rounds for time of:
12 Handstand Pushups
24 KB Swings (53/35)
48 Abmat Situps
(14 minute time cap)
Rx: As Written within Time Cap
Int: Sub modified hspu; reduce weight on kb swings
Scaled: Box hspu; reduce weight and reps
