CROSSFIT 13/07/2021

EMOM 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)

Then…

A. Strength (15min)
6 Sets
Strict Press
Set 1 – 3 reps @ 80%
Set 2 – 2 reps @ 85%
Set 3 – 1 rep @ 90%
Set 4 – 3 reps @ 85-88%
Set 5 – 2 reps @ 90-92%
Set 6 – 1 rep @ 95+%

B. Conditioning
“Strict JT”
21-15-9
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups (handrelease)

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