PhysXtreme CrossFit 819 – CrossFit
Simon General Warm-up (No Measure)
EMOM 12 mins
1- :40 bike
2- Pike pull on rower seats
3- 10 push ups to downward dog
Handstand Push-ups (Max effort strict HSPU’s OR pike push ups)
Before the max effort set, perform 2 sets of 3 to 5 reps of each. If you can’t get the next one, just stick to the last progression you were successful with!
– 1st progression: pike push ups (initiate on knees if too hard)
– 2nd progression: negative handstand push up
– 3rd progression: strict handstand push up (normal pressing width, watch tripod position at the bottom and head through at the top, keep core tight)
Complete 100 wallballs (20/14)
*EMOM starting at 0:00 of 50 DU’s // 100 SU’s
If wallballs are a limiting factor, lower the weight, not the reps.
Sleeper stretch 2x :30 each side
Hands behind back front delt stretch 3x :30