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CrossFit – Fri, Mar 22

    Train West Van – CrossFit

    Warm Up – Coaches Choice (No Measure)

    Handstand Push Ups (No Measure)

    Beginner HSPU

    3 Sets of 0:20-0:30 Tripod Headstand

    [Rest as needed]

    OR/Then – Accumulate 20 Top to Bottom Lower to Headstand

    Intermediate HSPU

    [Have Some Reps]

    6 Sets

    2-5 Kipping Handstand Push Ups

    5 DB Shoulder to Overhead

    [Rest 1-1]

    Advanced HSPU [Have 10+ Reps]

    1 Max Effort Set SHSPU

    [Rest 2:00]

    3 x 50% of Max Effort Set

    [Rest 2:00 between]

    If 50% reps are easy, add in Banded Strict Press Burnout Set to Failure

    WOD (3 Rounds for time)

    For Times

    3 Sets [Alternate Full w/Partner]

    18/24 Cal Bike

    15 Shoulder to Overhead [65/95lbs]

    12 Goblet Reverse Lunges [35/53]

    RX+ [80/115lbs] [Echo Bike]
    Movements after the bike should be unbroken, Start strong on the bike and ease off last 3-4 Cals to be able to go unbroken with quick transitions