CrossFit

CrossFit BFG – CrossFit

Handstands

Handstand practice:

10 min warm ups.

Then 10 min working emom (choose one which will challenge you or something you’d like to work on which will benefit you the most)

– 30 sec handstand hold or Push up hold every min

– Reps every min Handstand push ups kip or strict choose an amount of reps suitable for you.

– 50 or 25 ft Handstand walk every min

Metcon (Time)

For time:

Cash in: 300m Run or 40/30 Cal Bike/Row/Ski (choose one)

40 Dumbbell Deadlifts

40 Wallballs (9/6)

30 Dumbbell Clean Jerks

30 Burpees over Dumbbells

20 Dumbbell Snatches

20 C2B/ Pull ups

10 Devil presses

10 Ring Mu/ Ring Dips

Cash out: 300m Run/ 40/30 cals

M Rx- 2×22.5 DB

F Rx- 2x 15 DB