DUE TO THE THREAT OF WINTER WEATHER, CROSSFIT HUNTSVILLE WILL DELAY OPENING WEDNESDAY 2/19 UNTIL 10AM.
Split Jerk Build Up — E2MOM
5 – 4 – 3 – 2 – 1 – 1 – 1
TEAM WOD!
3 Rounds For Time: (20min cap)
10 Synchronized Split Jerk
15 Calorie Row/Bike or 300m Run (P1 & P2)
20 Alternating Over Bar Burpees
Rest 2 minutes after each round
BB = 135/95 RX+ 165/115 MRX 95/65
Handstand Walk OH Development
10 Handstand Shoulder Taps Facing Wall
2 sets Handstand Walk 50′ (progressions, etc)
20 GHD sit-ups
20 Band Pull-Aparts
20 Hip Extensions
1 Max Time Handstand Hold
185(5)-215(4)-240(3)-265(2)-285-295-310(x)
9:57 rx+ row with Alex & John Hand
(2:04, 1:54, 2:00)
195
Scaled with Kyle 12:23
A. 135-155-175-195-215-225
(side gym; not for time)
B. Solo Rx
C.
A: 135(6)-155(5)-175(3)-205(2)-215-225-240
B: 10:42, rx solo/bike (2:10, 2:13, 2:19)
A.) 135-185-205-225-245-265-285(x)
B.) Rx+ 10:17 (row) with my man Andy
205
10:00 rx row, solo