Starting Friday, September 7, Friday Classes will go back to 5 and 6PM!
Saturday, September 22, 12 - 4 PM - Charity Team Row-A-Thon to benefit Horizons for Homeless Children and CrossFit Arsenal
3 Rounds for Time
12 Front Squats (135/95 lbs)
12 Burpee Pull-Ups
Handstand Push Up Skill
5x5 Strict Handstand Push-ups
Rest 1 minute between sets
For athletes who are able to easily perform the 5 sets, have them execute the reps with a 2-sec lower each rep. We recommend a partner count the tempo for them.
1. For athletes who do not yet have strict handstand push-ups, scale to a partial range of motion strict handstand push-up.
2. For athletes who do not yet have the ability to kick up to the wall, have them work through 5 kick up attempts every 2 minutes for 5 sets.