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8.16.18

15
Aug

8.16.18

CrossFit Live Loud – CrossFit

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Metcon

‘Easy’ Mary (AMRAP – Rounds and Reps)

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 Pull-ups

25 Squats
Scaled:

5 Box HSPU

10 Jumping pull-ups

25 air squats

BC:

10 wall seated Db presses / 5 Pike handstands

10 ring rows or seated pull-ups on rig

15 Air squats

General Warm Up

Pulling warm-up (No Measure)

8 Min Pec Smashing/Trap Smashing

2x’s

10 Band Pull Aparts

10 Pull-ups

10 Banded Lateral walks

10 Serratis Pushups

10 Ring Row MU’s

Specific Warm-up

POP of Kipping HSPU

https://youtu.be/InRvHNUOlSs

Progressions:

Pike handstand push-ups on the floor. (https://youtu.be/KSJ-vyz5DOM First image is incorrect and second is correct)

Box Handstand push-ups knees on box

Box Handstand push-ups feet on box

https://youtu.be/b3QUCK51B7c

2 Rounds

30 sec handstand hold

5 Kip swings

5 squats

1 round

3 Hspu or progression

5 pull-ups

5 Air squats