© 2019 CrossFit Spartanburg

WEDNESDAY 5.17.17

May 16, 2017

PREP SESSION:

HANDSTAND WALK

 

12:00

NOVICE = WALL WALKERS, WALL HANDSTAND HOLDS OR PARTNER HANDSTAND HOLDS.  "WALKING THE GAUNTLET" TEAM DRILL.

PROFICIENT = 15FT HANDSTAND WALK X10

ADVANCED = 40FT HANDSTAND WALK X5

 

STRENGTH:

BACK SQUAT

 

3 PAUSE SQUATS + MAX REPS @ 60%

EVERY 4:00

X4

 

SPRINT METCON:
1:00 SHOULDER-2-OVERHEAD (75#/55#)
1:00 DOUBLE UNDERS
1:00 SUMO DEADLIFT HIGH PULL (75#/55#)

 

 

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