WOD

CrossFit WOD, June 3, 2020

By June 2, 2020 No Comments

5.3

Warm-up
2-3 Sets:
100 Single Unders
:20 Wall Facing Handstand Hold
3-4 reps/side Bodyweight Lunge Complex

For Quality:
3 Strict Handstand Push-ups
12 Prisoner Air Squats
36 Double Unders

Metcon (3 Rounds for reps)
2 Rounds:
10 Minute AMRAP @ Sustainable Pace
5 Strict Handstand Push-ups
15 Prisoner Air Squats
60 Double Unders

Immediately Into:

5 Minute AMRAP @ Sustainable Pace
Burpees, 6" Target

Repeat 10 Minute AMRAP

Note:
1. There is no rest between the 10-minute AMRAP and the 5-minute AMRAP or between rounds. This is 30 minutes continuous.
2. Scale the strict handstand push-ups to a number or movement that you can keep unbroken – kipping is not a scale in this phase.

Cool Down
10 Minute Walk @ Conversational Pace