WOD

20
Jun

WOD

CrossFit Fulshear – CrossFit

– Strength: The purpose of today’s strength work is twofold: improve HSPU
skill and capacity. You should work within your ability and not hit failure
today.
– Metcon: Much like last Friday’s metcon we are working the strength
endurance of the upper-back, core, shoulders. You should be able to work
without having to rest excessively today – shoot for 75% for and sustain
that for the entire 12 minutes.

Warm-up

Partner Abmat Pizza Game:

*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner

wheelbarrow.

*Note: The wheelbarrow will serve as a core/shoulder warm-up =)

*This warm-up will be done for 8 minutes then the remainder of the time you’ll review Handstand Push-ups.

Gymnastics

Handstand Push-ups

– Rx+: (Accumulate 20-30 Strict Reps)

– Rx: (Accumulate 5 Strict + 20 Kipping)

– L3: (Accumulate 20-30 Kipping)

– L2: (Accumulate 20 to 1-2 Abmats)

– L1: (Accumulate 30-50 Box Push-ups)

*In between sets complete 20 Banded Facepull-aparts

Handstand Push-ups

Metcon

AMRAP 12:

40 Double Unders

30 Walking Lunges (BW)

20 Barbell Rows (95, 65)

10 T2B

Rx+:(End each round with 5/3 Bar Muscle-ups)

L3: (75, 55)

L2: (65, 45) (Band Assisted Pull-ups)

L1: (20 Walking Lunges per round) (55, 35) (Ring Rows)

Metcon (AMRAP – Reps)

AMRAP 12:

40 Double Unders

30 Walking Lunges (BW)

20 Barbell Rows (95, 65)

10 T2B

Rx+:(End each round with 5/3 Bar Muscle-ups)

L3: (75, 55)

L2: (65, 45) (Band Assisted Pull-ups)

L1: (20 Walking Lunges per round) (55, 35) (Ring

Rows)

Hypertrophy

Rollback Triceps Extensions: 4 x 12. Rest 60s.