Crossfit Lillington – CrossFit
Warm-up
Diane-Warm-Up (No Measure)
3 Rounds of:
10 Russian KB Swings
8 Good Mornings (Empty Bar)
6 RDL (Empty Bar)
4 Seated L-Sit Press (Empty Bar)
Empty Bar
5 Deadlift
5 Shoulder Press
5 Deadlift
5 Shoulder Press
Handstand practice and HSPU attempts prior to weightlifting portion
Scaling options for HSPU
-Abmat under head to decrease deficit
-Reduce Reps
-HSPU on box
-Hand-release Push-ups
Weightlifting
Shoulder Press (1×3)
-15 Minutes to find heavy set of 3 DB Shoulder Press.
-1 DB each hand lifting at the same time, not single arm press.
General Fitness
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups