Good luck to the CFK crew competing at CrossFit Takeoff in Kingston tonight! Head over and cheer them on…comp starts at 7:00!!!
Partner Up and Grab One Box!
:40 Work/:20 Rest & Rotate
P2- Plank Hold
P2- Wall sit
P1- Good Mornings
P2- Handstand Walk Semi Circle Around The Box
*Scale to Handstand Pike Hold on Box
Handstand Push Ups
100/80 Calorie Row
80 Deadlifts (225,155)
60 Handstand Push-ups
-Partition reps between partners as desired.
EMOM: 3 Synchronized Burpees
Level 2 – (185,125), 30 Handstand Push-ups
Level 1 – (135,95), 60 Push-ups
ADV (30/20), Stict HSPUs
Bike sub = 80/60 cals
5-5-5-5-5- straight Sets
Take time to warm-up to a weight that is challenging for all 5 sets