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Saturday’s WOD



Warm up/Skill:


3 min Bike / Run / Row / Jump Rope

THEN: 3 Rounds:

7 Yoga Push-ups

10 Kettlebell/Dumbbell Russian Swings

15 sec Handstand Hold / Box HS Hold /  Pike Position HS Hold


WOD:


12 min AMRAP:


Sprint**

9 Kettlebell/Dumbbell Russian Swings

1 Handstand Push-up / Box HSPU / Pike Position HSPU


Sprint**

9 KB/DB Swings

2 HSPU


Sprint**

9 KB/DB Swings

3 HSPU and so on adding +1-rep until time expires...


**Sprint Options: 100m Run / 150/100m Row / 35 Doubles or 70 singles / .3/.2 Km Bike or .2/.1 mile Bike


**See athletes notes for further details**

NOTES: Score Completed Rounds + Reps and record KB weight. HSPU will ascend by 1-rep each round.


Rx+ Athletes should try to remain strict on their HSPU for as many rounds as possible.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

info@cf8085.com

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