24
Jun
190624
CrossFit Pally – CrossFit
Weightlifting
Shoulder Press (5×3)
all 5 sets working at 75-85% 1RM
Gymnastics
Strict Pull-ups (max effort set)
go for max set on bar, when you come off bar you are done
Handstand Push-ups (max effort set)
Strict HSPU or pike push-ups, make sure whatever scale you do, you are doing full ROM, head contacts ground every rep
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
a good competitive time is a sub 12 Helen