Transcona CrossFit

Monday March 16th, 2020

CrossFit

Ascending Ladder for 6 Minutes:
2 Strict Handstand Push-ups (6 Seated Press)
2 Burpees to target
4 Strict Handstand Push-ups (8 Seated Press)
4 Burpees to target

Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for Minutes:
2 Kipping Deficit Handstand Push-ups (4″/3″) (HRPU)
2 Pull-ups (4 Ring Rows)
4 Kipping Deficit Handstand Push-ups (4″/3″) (HRPU)
4 Pull-ups (8 Ring Rows)

Continue to Add (2) Rep to Each Movement

“Six Flags”

Every 3:00 x 6 Rounds:
21/15 Calorie Bike | 30/20 Cal Row
30 Double Unders | 90 Single Skips
3 Power Snatches

Build in Power Snatch Weight (starting at 55%)

BootCamp

Ascending ladder for 6 min

4 Push-Press

25ft Lunges

6 Push-Press

25ft Lunges

Add two reps each round…

Rest 2 min

4 DB Rows

25ft Bear crawl

6 DB Rows

25 ft Bear crawl

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