CrossFit 416 Daily – Friday, October 20th

Warm-Up

2 rounds of:

1 minute Overhead plate hold

10 x Yoga push-ups

3 x Box walk outs

 

Strength

Fitness:

4 rounds

Minute 1: Max effort boxed handstand push-ups

Minute 2: Max effort wall walks

Minute 3: Weighted plank

Minute 4: Rest

 

Performance:

4 rounds

Minute 1: Max effort strict handstand push-ups

Minute 2: Max effort shoulder taps

Minute 3: Max effort weighted plank

Minute 4: Rest

 

WOD

3 rounds not for time of

5 x Strict dumbbell press + Max reps dumbbell push press (50/35)

15 x V-ups

rest 90 seconds between rounds

 

Cool Down

1 minute Barbell trap smash (right/left)

3 x Moose antler (right/left)

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