Thursday, 9/22/16

#2 Day

WARMUP–
30sec work/rest w/partner

1. Scapular pushups

2. Headstand with elbow on knees

3. HS hold

4. pushup

5. inverted pushups on box (plank position)

6. stinkbug pushups (hips high)

METCON–
For Time:
4RFT

6 HSPU

6 Hang power clean 135#/95#

6 Bar-facing burpees over bar 

Rest 3 min 

3RFT

8 HSPU

8 Hang power clean

8 Bar-facing burpees over bar 

Rest 2 min 

2RFT

12 HSPU

12 Hang power clean

12 Bar-facing burpees over bar 

Rest 1 min 

1RFT

12 HSPU

12 Hang power clean

12 Bar-facing burpees over bar 

COOL DOWN–
Static stretching

CrossFit Denton