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Components
Deficit Handstand Pus ...
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
211231 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Burn Class
Open Gym
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
211231
Happy News Years Eve! We will only have 9:15 class today. Grab your partner and lets close out the year with a fun partner WOD!
Deficit Handstand Push-ups
Deficit Handstand Push-ups
build to a 2-rep deficit handstand push-up
or
2-rep DB shoulder press
Metcon (AMRAP - Rounds and Reps)
-RX-
Partner AMRAP 12
12 Kip pull-ups
12 handstand push-ups
-split reps as needed
-Intermediate-
Partner AMRAP 12
12 Kip pull-ups
12 pike push-ups
-split reps as needed
-Beginner-
Partner AMRAP 12
12 ring rows
12 push-ups
-split reps as needed
Cool Down
Accumulate:
30 ATY drills
1:00 doorway pec-stretch/side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 31, 2021
Male Clients
1
Jackson
Chesser
CrossFit 9:15am
1 x 2
Built up to a set of 2 kipping HSPU using two 45lb and 15lb plate...
Female Clients
1
Riley
Doyle
CrossFit 9:15am
1 x 2
35# db
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