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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