FTX CrossFit – Monday

Gymnastics

Handstand Push-ups (After strict do 1 max set any which way)

HSPU Build-up: Rest :30 between every stage and hard reps.

• 10 Scapula Push-ups
• 10 Easy Shoulder Push-ups
• 5 Hard Shoulder Push-ups
• 1 – 1 – 1 Slow-Steady Wall Walks
• Alt. Handstand Shoulder Touches, 10x
• 1 – 1 – 1 – 1 – 1 Strict HSPU (use stacked Abmats as needed)
• Practice Kipping

Metcon (5 Rounds for time)

• 10 Snatches, Rx+ 115/85# Rx 75/55#
• 25 D/U or 100 singles
• 10 OTB Burpees

Rest 1:00 between rounds
Rx+ must do D/U
Rx can be singles or double-unders