HomeGrown CrossFit - CrossFit

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A: Handstand Push-ups (Strict)

On the 1:30 x 5 Sets

Strict Handstand Push-ups (Scale to hspu from box, strict db press)

*This Strict Handstand Push-up is a repeat from last week

*The goal of today-exceed last week's effort

*As a reminder, let's pick a number of unbroken strict handstand push-ups that you can sustain for 5 rounds.

*For Example: 5 consistent sets of 9 reps each round

B: Metcon (Time)

For Time (25 min Cap)
3 Rounds:

9 Toes to Bar (Scale to Hanging Knee Raise)

7 Lateral Barbell Burpees

5 Hang Squat Cleans (R+135/95, Rx 115/75) *Can scale to Front Squats if needed

3 Rounds:

9 Toes to Bar

7 Lateral Barbell Burpees

5 Hang Squat Cleans (R+155/105, Rx135/85)

3 Rounds:

9 Toes to Bar

7 Lateral Barbell Burpees

5 Hang Squat Cleans (R+185/125, Rx155/105)

*The first barbell is intended to be a moderate weight that you could complete unbroken each round

*The second and third barbell are intended to be on the heavier side, but weights that you complete in 1-2 sets within the workout

B2: Metcon (Time)

Home Workout
9 Rounds:

9 V-ups

7 Lateral DB Burpees

5 DB Hang Squat Cleans or Med Ball Hang Squat Cleans