Warmup:
Heel2Toe 30’
High Knees 30’
Side shuffle 30’ and back
A-Skip 30’
B-Skip 30’
10 Push up to Down Dog
10 Scorpion Stretch
:30 Handstand Hold
Warmup to Bench Press working weight
Video courtesy of Runify
S/S/S:
Bench Press
5X3
Increase weight ea set
Video courtesy of CrossFit HQ.
Third time hitting Bench Press this cycle. The reps drop to 3 per set, so aim to go heavier per set than you did the 3X5 week.
WOD:
In 3 Min, complete:
15 Shuttle Runs*
Max reps: Handstand Push Ups (HSPUs)
-rest 1:00
-repeat for 4 Sets
Score= total HSPUs
*1 Shuttle Run = 25’ down & 25’ back
Video courtesy of OPEX Fitness.
The goal each round is to have the Shuttle Runs done in 2 minutes or less. This should give a good minute or more to get as many Handstand Push Ups in before time is called.
Scaling Options:
Run -> 500M row
HSPUs -> Pike Push Ups off a box or floor -> Seated DB press
Joint Strike CrossFit 