10/11/21

10
Oct

10/11/21

CrossFit OwnIt – Hi-C

Skill

Handstand Push-ups

PART 1

3 rounds:

Hollow holds 20 sec (scale: knees bent)

Handstand hold 20 sec (scale: pike hold off box, scale up: shoulder taps)

Downward dog forearm push-ups 5-10 reps

HSPU negative 3 reps, 5 sec negative (scale: pike or regular push-up negative, scale up: deficit)

PART 2,

EMOM5:

Scaled: 3-5 pike push-ups or DB press

Intermediate: 3-5 scaled HSPU

Rx: 2+ HSPU

Scaled/Int: scale so that 3-5 reps is challenging

Metcon

Metcon (AMRAP – Rounds and Reps)

22 min AMRAP

10 DB STO

10 BBJO

10 cal row

10 T2B