Monday's WOD


Skill:

Handstand Push-up Progression (Athletes will perform 5-10 of each progression working to find the most difficult option they can complete with good technique.


Strength:


Deadlift

Working Weight / Training Max @90% [1RM] or @100% [3RM]. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

2x3@80%ww

1x3+AMRAP@90%ww


WOD:


14 min AMRAP:

50/40 Cal Row

30 American KBS (53/35)

15 Handstand Push-ups / Box HSPU / HSPU variation


Scaled / @Home Options:


14 min AMRAP:

3 min Effort: 50/40 Cal Row / 800m Run / 2/1.6 Km Bike / Jump Rope Doubles or Singles / Jumping Jacks, etc.

30 Russian DB/KB KBS (53/35)

15 Handstand Push-ups / Box HSPU / Push-ups / other HSPU variation


NOTES: Score Completed Rounds + Reps and record KBS weight.


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com