Friday
Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Bent-Over Barbell Row x 10 reps Station 2 – Dumbbell Death March x 20 steps (10 each leg) Station 3 – Nose-to-Wall Handstand Hold x 45-60 seconds
Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Bent-Over Barbell Row x 10 reps Station 2 – Dumbbell Death March x 20 steps (10 each leg) Station 3 – Nose-to-Wall Handstand Hold x 45-60 seconds
Gymnastics/Strength Development: https://www.crossfitinvictus.com/blog/why-negatives/ Handstand pushup skill work ~10 min. A. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 B. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 C. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Handstand Push-Ups x 5-10 reps Station 2 – Bottom’s Up Kettlebell/DB Carry x 25 Ft. each arm (good positioning- go heavy if possible) Station 3 – Bent-Over Barbell Row x 8-10 reps Station 4
A. Three sets of: Bulgarian Split Squat x 8 reps each leg Bent-Over Barbell Row x 8 reps B. Complete as many rounds and reps as possible in 3 minutes of: 12 Russian Kettlebell Swings 9 Air Squats 6 Push-Ups Rest 60 seconds between sets, and repeat for a total of 3 sets. (12 min