Monday – 8/31/20

CFD – CrossFit

Warm-up

Warm-up (No Measure)

400m run

2 rounds

15 Banded Good morning

:30 Handstand hold

5E sciatic floss



21 Deadlift empty bar

3 HSPU negatives

15 Deadlift add weight

3 HSPU strict

9 Deadlift workout weight

3 HSPU strict or kip

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Time cap: 10min

The workout is over when everyone is done with their last HSPU or the time cap. Please do not clean up until then.

Post Wod

Metcon (No Measure)

3 Sets

500m Row

1:1 work:rest
Hold s/m under 25

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