CrossFit: March 30,2022

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CrossFit: March 30,2022

Warm Up

Equipment List

1. Barbell – rack
2. HSPU Mat

General/ Range of motion:
Run 400m or 2mins on any machine
30sec Front Rack Stretch
10 Air Squats

2 Rounds of:
3 Inchworms
6 Cossack Squats
9 Push-ups

Skill/ Technique:
6 Front Squats

Specific:
2 Rounds of: (with weight)
5 Handstand Push-ups
4 Front Squats
3 Bar-facing Burpees

Strength

For Load

8 minutes

Work up to a heavy 3 rep Front Squat

then

2 rounds (at 10:00 and 12:00)

3 Front Squats @ 90% of above weight

MetCon

For Time

21-15-9-6-3 reps (18min CAP)
Handstand Push-ups
Front Squats
Bar-facing Burpees

Weight: ♂︎ 60kg ♀︎ 40kg

FITNESS
Box HSPU | ♂︎ 40kg ♀︎ 25kg

COMP
Strict HSPU | ♂︎ 80kg ♀︎ 55kg

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