Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General warm up

-Joint prep routine

-2 Rounds

30 second handstand hold

30 second bar hang in hollow position

-Banded shoulder routine

Metcon

Metcon (Time)

21 – 18 – 15 – 12 – 9 – 6 – 3

Strict HSPU

Strict Pull ups

Strict Toes to bar

30 minute cap
– Scales will be provided for all movements.

– Strength work is the focus today!

Metcon (AMRAP – Reps)

21 – 18 – 15 – 12 – 9 – 6 – 3

Strict HSPU

Strict Pull ups

Strict Toes to bar

30 minute cap
Score for this one is total reps if you get time capped.