CrossFit Athletic Group

Warmup

WOD

Four rounds for time of:

1-minute pistol

1-minute candlestick roll

1-minute strict handstand push-up

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Warmup

WOD

Complete as many rounds as possible in 20 minutes of:

20 walking lunges

*split into teams of two, one partner does the lunges while the other practices strict pull-ups or strict handstand push-ups

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Warmup

WOD

AMRAP in 20 minutes of:

30 walking lunges

15 kb swings

5 strict handstand push-ups

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Warmup

WOD

4 rounds of:

Run 800 meters

Max reps strict press in 2 minutes

Max time L-sit in 2 minutes

*split into teams of two, one partner works at a time for press and L-sit, both run together

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Warmup

WOD

Practice for 30 minutes:

Legless rope climb

Strict handstand push-up

*split into teams of two, spot on hspu, divide workout however strategized

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Warmup

WOD

For quality:

100 deadlifts

75 strict handstand push-ups

*split into teams of two, one partner works at a time, combine reps

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Warmup

WOD 

For time: 

Run 800 meters 

Then, 5 rounds of: 

2 strict ring muscle-ups 

4 strict handstand push-ups 

8 kettlebell swings 

Then, run 800 meters 

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