CrossFit WOD, June 24, 2021

Thursday

Warm-up
Warm-up
4 Rounds
10 Russian KB Swing
5/5 Windmills
10 Bootstrappers

Skill/Movement
Handstand Push-ups (1-1-1-1-1)
10 Min working on Handstand/Handstand Push Ups/Handstand Walks

Workout
Metcon (5 Rounds for reps)
5 Rounds
500/400m Row
10/8/6/4/2 Deadlift (decreasing reps, increasing weight per round)
5-10 Strict Handstand Push Ups (unbroken)

***rest 3 Min between rounds

Today’s workout allows athletes to pick their weight for the deadlift but all reps must be touch and go.

Modify HSPU skills as needed.

Metcon
Metcon (3 Rounds for reps)
Optional Finisher
3 Rounds
10 Burpee Box Jump Overs 24/20
Max Effort Toes 2 Bar (unbroken)
Rest 2 Min Between Sets