CrossFit to the CoreA) AMRAP 20
10 Thrusters (75/55)
10 Pull-ups
* Run 200m at the start of every 5 minutes (0:00, 5:00, 10:00 & 15:00)
*After the run, pick-up wherever you left off the last round
B) 3 Rounds NFT
15 GHD Reverse Hypers
1 Rope Climb
A) GHD Warm-ups and Progressions B) AMRAP 20: 10 GHD Hip Extensions 100m Farmer Carry (50/35#) 10 Weighted Sit-ups (20/14#) - Add 10 reps to the Hip Extensions and sit-ups after each round. C) 3 Set
A) Handstand Warm-ups and Progressions Practice (25 min) B) For Time: 3:00 Handstand Hold 100 Squats 50m Handstand Walk 100 Squats 30 Handstand Push-ups C) 2 Sets :30 Banded Shoulder Stretch / Side