COCF
December 5th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Skill

1 : HSPU (score your strict HSPU)

12 min E90 sec

1. max effort wall holds (get upside down)

2. 3-5 wall walks

3. strict HSPU (you choose the #)

4. Kipping HSPU (you choose the #)

5. -Rest –

6. 3-5 wall walks

7. Strict HSPU (same # form rd 3)

8. Kipping HSPU (same # from rd 4)
for the strict HSPU have the athlete do the tripod method from the floor and for the Kipping HSPU have them use the BOX.

1: Metcon (AMRAP – Reps)

“Voorhees”

AMRAP 13:

55 Burpees

55 Pull-ups

55/40 Calorie Row

55 Handstand Push-ups
Scaling options:

Pull Ups: Low bar pull ups or ring rows

HSPU: Strict Dumbell presses or modified HSPU on box or floor.

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