CrossFit 416 Daily – Wednesday, January 17th

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CrossFit 416 Daily – Wednesday, January 17th

Skills and Drills

Fitness:

On the minute for 12 minutes

Min 1) Seated Barbell Hold x 0:45s

Min 2) 15 x Hollow Rocks + 10 x V-Ups

Min 3) 5 x Strict Handstand Push-ups

 

Performance:

On the minute for 12 minutes

Min 1) Seated Barbell Hold x 0:45s

Min 2) 15 x Weighted Hollow Rocks + 10 Weighted V-ups

Min 3) 1 x Strict + 2 x Small Kip + 3 x Big Kip

 

WOD

24 minutes on the clock for max reps with a partner:

P1 0:00-2:00 minutes Handstand Push-ups

P2 2:00-4:00 minutes Handstand Push-ups

P1 4:00-6:00 minutes Double Unders

P2 6:00-8:00 minutes Double Unders

P1 8:00-10:00 minutes Sandbag Squat

Pt 10:00-12:00 minutes Sandbag Squat

*repeat sequence

*while 1 partner works the other rests

*score is total reps


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