Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Handstand Pushup Skills Practice
Gymnastics Skills Practice:
(12 Minutes)
HSPU – kipping
1) Hand positioning
2) Kick up on wall
3) Bring knees to chest
4) Extend Hips + Press
5) String multiple reps together fast (cycling reps)
Master each progression before moving on.
B: Metcon (AMRAP – Rounds and Reps)
PCL: 3 (#155/#105)
FSQ: 6
C2B: 9
AMRAP: 3:00
Rest 1:00
5 Rounds
Rx+ (#185/#135)