Saturday WOD

Bitterroot CrossFit – CrossFit

Warm-up

Coaches Choice (No Measure)

Walking Stretches

Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂

Metcon

Mary XXX (AMRAP – Rounds and Reps)

Complete as much as possible in 20 minutes of:

10 handstand push-ups

20 single-leg squats, alternating

30 pull-ups

15 handstand push-ups

30 single-leg squats, alternating

45 pull-ups

20 handstand push-ups

40 single-leg squats, alternating

60 pull-ups

25 handstand push-ups

50 single-leg squats, alternating

75 pull-ups

30 handstand push-ups

60 single-leg squats, alternating

90 pull-ups

Scale 1:

Complete as much as possible in 15 minutes of:

30-sec handstand hold

10 walking lunges, alternating

10 ring rows

45-sec handstand hold

15 walking lunges

15 ring rows

60-sec handstand hold

20 walking lunges

20 ring rows

75-sec handstand hold

25 walking lunges

25 ring rows

90-sec handstand hold

30 walking lunges

30 ring rows

Scale 2:

Complete as much as possible in 20 minutes of:

5 handstand push-ups

10 single-leg squats, alternating

10 pull-ups

10 handstand push-ups

20 single-leg squats, alternating

25 pull-ups

15 handstand push-ups

30 single-leg squats, alternating

40 pull-ups

20 handstand push-ups

40 single-leg squats, alternating

55 pull-ups

25 handstand push-ups

50 single-leg squats, alternating

70 pull-ups