Crossfit 2/19/20

Metcon (AMRAP – Reps)
Strict Handstand Push-ups

On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups

– Pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds
– The goal is consistency across rounds here, as the score is the lowest of the 5 rounds
– Choose a variation that allows you to complete at least 5 reps per set
SUBS
Add mats
Feet on Box or Bench
Double Dumbbell Strict Press

Metcon (Time)
"Long Haul" – CAP 22:00

Rx
2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Box: 24/20
Dumbbell: 50/35

Scaled
2 Rounds:
20 Push Presses (75/55)
30 Single Dumbbell Box Step-ups
30 Burpees
40/30 Calorie Row

Box: 20/16
Dumbbell: 35/25

– We expect this workout to take around 15-22 minutes to complete
– Athletes should choose a weight on the push press that they could complete 25+ reps unbroken when fresh
– Within the workout, this should be a weight that can be completed in 3 sets max