3.13

CrossFit Love – CrossFit

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B Morrone in THE HOUSE (No Measure)

3 Rounds NFT

300 M Row

12 Bear Plank with KB Drag Thru

12 Band Pull apart (various ways)

12 Strict Single Arm High Pull (light) each arm

Handstand Push-ups (Review + Practice )

A.) Review Headstand and “Tri-Pod ” positioning in Pike Push Up position.

B. Review Kick- Up Techniques

C.) Establish Inverted Hollow Body in handstand hold. Only heels should be on the wall; squeeze butt, knees, abs

D. Eccentric Lowering from Handstand position. End with head on the ground. Do not “REST” on the head. Maintain hands pushing through the ground

E. Lower Legs to Chest

F. Attempt kipping HSPU if appropriate

Rx+:

10 Minute AMRAP

6 HSPU

6 T2B

10 Hollow Rocks

Spice. I Need That. (AMRAP – Reps)

5 Minute AMRAP

12 S2O @ 95/65

16 Lateral Bar Jump Overs

Rest 2:00

Max Burpees in 2:00