Friday May 20 2016

May 20, 2016
    by Alex Etzen

    XS CrossFit – General CrossFit

    Skill-work

    Handstand Walk

    Spend a few minutes on each piece

    – HS Hold (against wall)

    – Shoulder Touches

    – Freestanding hold (with partner)

    – HS walk to wall (start with one step, then two, then three, etc.)

    – Walk away from wall

    – HS walk!

    Metcon

    Metcon (AMRAP – Reps)

    2 rounds

    2 minutes each

    – 200m run

    – AMRAP KB Swing (53/35) (RX+ KB Snatch)

    30s rest

    – 200m run

    – AMRAP Ring Dips

    30s rest

    – 200m run

    – AMRAP Pull-ups (RX+ C2B)
    Cash in each 2 minute round with a 200m run then AMRAP each movement in time remaining.

    30s rest between each interval.

    Score total reps.