Freestanding HSPU work + Burpee EMOM

Mar 22, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

5 Push-up Inchworms

20 Mountain Climbers (2 ct.)

10 Lateral Squats

5 Kick-ups to Handstand against wall

Gymnastics

Handstand Push-ups (Freestanding)

Spend 15 minutes practicing the balance and skill work needed to get freestanding hspu. See the following video for Progressions to Freestanding HSPU-

https://www.youtube.com/watch?v=2GJwWzQ-jO0

Metcon

Metcon (AMRAP – Rounds)

EMOM x 10

10 Burpees

Rest 2:00

EMOM x 5

2 Wall Walks
Score: Successful Rounds Completed

Accessory Work

DB Bench Press (10 EMOM x 5 minutes)

OR

Close Grip DB Floor Press (12 EMOM x 5 minutes)

Stretching

Metcon (No Measure)

1 min Hamstring Stretch / side

1 min Butterfly Stretch

2 min Middle Split

1 min Couch Stretch / side