Monday – 1/11/21

CFD – CrossFit

Strength

Overhead Squat (3-3-3-3-3-3)

From the rack

Increase weight

Every 2:00

Metcon

Metcon (3 Rounds for reps)

AMRAP in 5:00

100 Double unders

25 Pull ups

Max Handstand push ups



AMRAP in 5:00

25 Pull ups

25 Handstand push ups

Max Double undres



AMRAP in 5:00

25 Handstand push up

100 Double unders

Max Pull ups
NO REST BETWEEN AMRAPS

Enter the max reps achieved for each part

Small sets on the pull ups and HSPU. It will be tempting to try and do bigger sets, but keep it small sets with short rest.

HSPU scale: abmat, abmat + plate, pike push up

Pull up scale: pull ups with a band, jumping pull ups, ring rows

Double under scale: 1/2x “struggles”, 1x singles

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