July 7, 2017

Fitness By The Sea – CrossFit

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Gymnastics

Handstand Push-ups

Take 15 Minutes to Complete 5 Sets of Max Reps of:

Choose One:

A. Deficit Handstand Push Up (4/2)

B. Strict Handstand Push Up

C. Strict 1 Mat Handstand Push Up

**Record Best Effort With Notes**

————————————–

-or-

————————————-

Take 15 Minutes to Complete:

Choose One:

A. 5 Sets of 5 Reps – Negatives (Rx Standard)

B. 5 Sets of Max Handstand Hold

C. 5 Sets of 5 Kick Up Attempts + ME OH Dumbbell Hold

**Record Notes**

Metcon

Metcon (Time)

For Time:

15-10-5

Thruster (155/105)

Muscle Up

*Time Cap: 12 Minutes*

——————————-

Scale:

15-10-5 – Bar Muscle Up

-or-

30-20-10 – Ring Dip or Box Dip

Accessory Work

Shoulder Press (7 x 3 @ 80%-85%)

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