200518

CrossFit (Performance)
Every minute, on the minute, for 20 minutes (10 sets of):
Station 1: AMRAP of 6 Strict Handstand Push-Ups + 9 Deadlifts + 12 Alternating Pistols
Station 2: Rest
*Every time you go back to station 1, pick up where you left off.

Followed By
Three sets of:
Alternating Single-Arm Seated Dumbbell Press x 8-10 reps each arm
Bilateral Bent-Over Row x 8-10 reps
Rest 30 seconds
Alternating Front Raises x 8-10 reps each arm
Supinated-Grip Bent-Over Row x 8-10 reps
Rest 60 seconds


CrossFit  (Fitness)
Every minute, on the minute, for 20 minutes (10 sets of):
Station 1: AMRAP of 6 Pike Push-Ups + 9 Backpack Deadlifts + 12 Alternating Cossack Squats
Station 2: Rest
*Every time you go back to station 1, pick up where you left off.

Followed By
Three sets of:
Alternating Shoulder Taps x 20-30 reps
Bilateral Bent-Over Row x 8-10 reps (Use a backpack or water jugs.)
Rest 30 seconds
Alternating Front Raises x 8-10 each arm (Use a water jug or books.)
Supinated-Grip Bent-Over Batwing Hold x 20-30 seconds
Rest 60 seconds