WE WILL NOT BE AT CFPC THIS SATURDAY
4/29- Community WOD @ The Trailhead. Join us at the Trailhead on the Trinity River for an outdoor Community workout *******9:00am START TIME*******
CFPC – CrossFit
Warm-up (No Measure)
5 min “Crab walk tag”
(attempt to tag the top of other player’s hands)
If you are tagged, step off the play area and perform 10 Air Squats + 15 Jumping jacks before returning to the game.
2 min Goblet squat
1 min Couch stretch/leg
1 min box edge Pigeon/leg
:45 sec Ankle stretch/leg
:30-45 sec Handstand hold
5 Barbell RDLs
10 Close grip kipp swings
10 Barbell Back rack Box step ups
1: Back Squat (6-6-6-6, 70-80% 1RM, rest 3 min )
Rest 5 min and prepare for HSPU
2: Strict Handstand Push-ups (Complete 30 reps in as few sets as possible.)
Handstand push-ups against a wall with no kipping assistance
Scaling: Pike or box edge HSPU, full ROM and challenge yourself. Aim for 5-6 reps per set.
For further challenge, add a deficit.
Record your largest unbroken set of strict hspu.