Friday

Main – CrossFit

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Gymnastics

Handstand Push-up Progressions

3×30 sec Plate Holds

3×30 sec HS Holds

5 Around the World Walks

5×5 HSPU

*Scale to pike/regular push-ups as necessary

*Performance add deficit if applicable

Metcon

7 min AMRAP (11.7.14) (AMRAP – Reps)

7 AMRAP

1 DL (Rx+ 55% of 1RM)(2pood/1.5)

1 Push-up

2 DL

2 Push-up

3…

3…

*Record total reps completed

*Fitness to do KB deadlift

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