CrossFit

WARM UP

2 Rounds:

25/15 Cal machine

8 Handstand Push Up / Push-up

15 Pause Goblet Squats

STRENGTH

Back Rack Lunges

3×10 (5 each side)

*LITE = Use DBs

-Then-

Deficit Push Ups

3×12

*LITE = HR Push-ups

METCON

RX

AMRAP 15

5 Pull-ups

7 Handstand Push-Ups / Push ups

9 Power Snatches

12 cal machine

SCALED = Regular or Assisted Pull-ups - Deficit Push-ups

LITE = Ring Rows - HR Push-ups - DB Power Snatches