191031

CrossFit (Performance)
A.
Three sets of:
Pause Deadlift x 6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)
Rest 60 seconds
50-Foot Handstand Walk (or 20-30 Handstand Shoulder Taps)
Rest 60 seconds

B.
Two rounds for time of:
800 Meter Run
42 Kettlebell Swings (24/16 kg)
24 Pull-Ups

CrossFit (Fitness)
A.
Three sets of:
Pause Deadlift x 6 reps @ 1241
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)
Rest 60 seconds
Handstand Hold x 45-60 seconds
(progress from back to wall to nose to wall, and eventually freestanding – choose based on what you can maintain)
Rest 60 seconds

B.
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings
12 Strict Pull-Ups