July 13, 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 (AMRAP – Reps)

AMRAP 15

50/40 Assault Bike Calories

800 Meter Run

Max Effort: Chest to Bar Pull Ups

*Score is Total Reps – Including ABC and Run = 10 Reps per 100 Meters*

——————————

Rx+

ME: Bar Muscle Ups

Accessory Work

AMRAP 5

10 Hip Extensions

10 GHD Sit Ups

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