Monday – 2019 CrossFit

Monday

2019 CrossFit – CrossFit

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Warm-up

Skill/Strength

Shoulder Press (10min EMOM)

Metcon

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 15 minutes of:

50-ft. handstand walk

100-ft. walking lunge

Scaling

This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from the handstand walks. Pick a modification for the handstand walk that still requires you to get inverted and place weight on your hands.

Intermediate Option

Complete as many rounds as possible in 15 minutes of:

50-ft. handstand walk (10 attempts max, then move on)

100-ft. walking lunge

Beginner Option

Complete as many rounds as possible in 12 minutes of:

50-ft. bear crawl

50-ft. walking lunge

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