Handstand Work, Strict Pull-Ups, Midline Game, Aerobic Gains 01.27.2017

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

4 sets

8-12 wall facing handstand shoulder touches (pairs; position work!!)

6 passthrough laying in arch

ALL: 10:00 volume acc. (5 SPU/5VU/10TU/15HR) (AMRAP – Reps)

10:00 volume accumulation

5 strict pull-up

5 v-up

10 tuck-up

15 hollow rock

ALL: Aerobic recovery 1200/800/400 run (Time)

1200m run

2:00 rest

800m run

2:00 rest

400m run
Include rest in total time.

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