Workout For Thu Jun 13, 2019

Program: CrossFit

Intent of workout:
- Semi long AMRAP with short reps.
- Hardest part will be the C2B/BMU, these will add up quickly.
- Break up the DU from round one, your shoulders will thank you.
banded lat stretch
banded tricep stretch
banded reach over stretch
banded elbow up stretch

2 rounds
30 single unders
10 banded face pulls
10 banded lat pull downs
10 banded internal rotation
10 banded external rotation
Skill: Handstand Pushups

Level 1:
1. Knees on box pushups x10
https://youtu.be/fhmXXXAqAb0?t=30
*Get as close to box as possible w/ shoulders stacked on top

2. Single Arm Strict Dumbbell Standing Press x10 per arm
*Go heavier than last week

3. Kick-ups on wall/Toes taps x3-5

Level 2:
1. 20 Second Handstand Hold on wall
*Stay in a nice hollow body position

2. Single Arm Strict Dumbbell Standing Press x10 per arm
*Go heavier than last week

3. 1-3 HSPU negatives to 1-2 abmats

Level 3:
1. 30 Second Handstand Hold on wall
*Stay in a nice hollow body position

2. Single Arm Strict Dumbbell Standing Press x10 per arm
*Go heavier than last week

3. 3-5 HSPU negatives

*Do each station 3 times 

Rounds and Reps

"Rise Against"

15 Minute AMRAP
5 HSPU
10 Chest-to-Bar
50 Double Unders

RX
Men: As is
Women: As is

RX+
Men: Strict/Bar MU
Women: Strict/Bar MU

Scaling Options:
Lighter weight/Lower reps
:20 HS or DB Hold/HRPU
Pullups/Banded Pullups/Ring Rows
2x Single Unders
3 Rounds NFT
- 8 Arnold Presses p/s
- 30 sec hollow hold