CrossFit OwnIt – CrossFit

Gymnastics

Hand stand push ups

Hollow holds (15 seconds)

Handstand holds (15 seconds)

Tricep push up (5-10 reps)

3 HSPU negatives (4 seconds)

Scale: pike or regular push ups negative.

Scale up: deficit

5 minutes:

Scaled: 3x max rep DB shoulder press (seated on box)

Intermediate: 3x max scaled HSPU (used bands or 1 ab mat)

Rx: 3x max rep HSPU (rest 1 minute between sets. 8-12 reps per set should be athletes goal.

Metcon

Metcon (Time)

5 RFT

8 BBJO (24/20)

10 T2B

300m Run