4/10/21

CrossFit Loyalty – CrossFit

Warm-up

20 Single unders

10 Right foot SU

10 Left foot SU

20 Singles with a DU attempt every 5th rep

20 DUs

10 Forward Lunges

10 Reverse Lunges

Then

2 Rounds

1 Wall Walk with a 3 second hold

6 Forward Facing Kick Ups

3 Hand Stand Push up negatives ( ASAP )

Then HSPU Practice for 1-2 Min

Strength

Complete 3 sets of:

•10 Dumbbell Bench Press (neutral grip, DB parallel to your body)

•10 Supinated Barbell Bent Over Rows (Reverse grip)

**Build to a challenging effort resting as needed between sets**

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 14 minutes

•8 Strict Handstand Push-up

•16 Farmer Carry Lunge 35/50

•40 Double Unders

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