Salsa Fresco

V3 CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Pigeon Pose – 90 seconds each leg

Couch Stretch – 90 seconds each leg

3 Rounds:

300 Meter Slow Row, 3 Scap Retractions, 6 Spidermans, 9 Air Squats

Into…

With an empty barbell:

5 Good Mornings

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

A: Heavy Single (1 Heavy Single)

15:00

Back Squat – 1 Single (Today’s Heavy)

B1: HSPU (1 Max Effort)

Perfromance

1 Max Set of Strict (1 AB MAT ONLY)
1:00 Rest ONLY between Sets

B2: Kipping HSPU (3x Max sets)

Performance

3 set of Max Kipping HSPU

1:00 Rest ONLY between Sets

C1: Handstand Hold (1 Max Handstand Hold)

Fitness

Max Hndstand Hold
1:00 Rest ONLY between Sets

C2: 2 sets of Box HSPU (2x Max)

Fitness

2 sets of Max Box HSPU (30,24)
1:00 Rest ONLY between Sets

D1: Metcon (Time)

Performance 12:00 CAP

42 Calorie Row

21 Barbell Facing Burpees

15 Back Squats (205,155)

21 Barbell Facing Burpees

42 Calorie Row

D2: Metcon (Time)

Fitness – 12:00 CAP

400 Run

15 Barbell Facing Burpees

15 Back Squats (135,95))

15 Barbell Facing Burpees

400M Run

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