Five rounds for load and time of:
15 Handstand Push-ups
5 Deadlifts
Post loads and time to comments:
"Go South, Episode 14: Lottery Plan" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]
"Prodigal Son Returns Less Fit" by Pat Sherwood, CrossFit Journal article [pdf]
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Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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6 comments:
20:24 265lbs, Kip HSPU NEED more practice
8:02 (135#, benchHSPU)
8.40 185lb hspu
8.40 185lb hspu
becky
10:16 (185lbs, bench hspu)
6:42 (155#deadlift, BHSPU)
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