Tuesday, April 5th 2016

Crossfit

A)10 min EMOM: Alternate between 5 strict HSPU on odd minutes and 5-10 kipping HSPU on even minutes.

*Scale for strict HSPU is box HSPU or kick up to handstand then slow negative

 B) 10-9-8-7-6-5-4-3-2-1 of squat clean (135/95) and burpees

Rx-Plus

A) add a deficit for HSPU B) bar-over burpees

Metcon class

 5 rounds of 6 1-minute stations

1) medball clean 2) shuttle runs 3) box jumps 4) manmakers 5) calorie row 6) rest