HSPU Progressions + Mary

Sep 3, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Double Push-up Inchworms

10 Scap Pull-ups (0:02 Hold @ Top)

10 Banded Low Ext. Rotations / side

5 Kips

10 GHD Hip Extensions

0:30 Hollow Hold

0:30 Handstand Progressions

5 Pull-ups

TOGETHER:

1:00 Calf Stretch / side

1:00 Hamstring Stretch / side

3 minutes of Ankle Mobility

Skill Development

Handstand Push-ups

12 minutes

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Pistols must be alternating

Sub for 5 HSPU: 5 DB Z-Presses (moderate-heavy)

Sub for 10 Pistols: 15 Goblet Squats (heavy)

Mobility

3 minutes Foam Roll entire back

2 minutes Quad Stretch / side

2 minutes Foam Roll Quads

1 minute Foam Roll Lats / side