Yellowstone CrossFit – CrossFit
10 Goblet Squats with KB
10 KB Swings
Then Handstand Work:
Level 1 = Accumulate 45 sec. handstand hold
Level 2 = 10 handstand negatives (3 sec. down, kicking up every time)
Do a set of max effort bench press at 85% of your bodyweight followed immediately by max effort set of strict pull ups. Rest 2-3 minutes.
Bench Press (4x ME bench press at 85% of your body weight )
Pull-ups (4 x ME strict pull ups)
Metcon (3 Rounds for time)
3 rounds for times:
40 unbroken Wall Balls(#20/14)
rest 4 min. between efforts
*20 burpee penalty every time the Wall Ball drops or you break. Burpees will be done after you complete the 40 WB. Your time for that round would be the time you finish both the WB and the burpees.
Stick with us on this one! You are here getting stronger and fitter both physically and Mentally! This is like the sprint last week, you just need to go, try to turn off your brain telling you it hurts, you can do more than think!