COCF
January 31st, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

CrossFit Metcon

Skill

Hand Stand Push ups

EMOM x 15

1.) Tri pod floor

2.) Box

3.) wall walks

4.) Strict HSPUs

5.) Kipping HSPUs

you pick a movement and a number of reps and try to be consistent across each minute. Challenge yourself but think about good quality reps.

1: Metcon (AMRAP – Rounds and Reps)

“Chip Shot”

AMRAP 13:

70 Dumbbell Snatches (50/35)

60 Wallballs (20/14)

50/35 Calorie Row

40 Handstand Push-ups
Scale Dumbbell weight and scaled HSPUS = hand relaese push ups, Tri Pod Floor HSPUS, Box.

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