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9.10

9.10

CrossFit Valitus – CrossFit

Gymnastics

It’s a Deload Week!!!

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

1 Handstand Push-up

1 Pull-up

2 Handstand Push-up

2 Pull-ups

3 Handstand Push-up

3 Pull-ups



Continue to add (1) rep to each movement until the cap is reached

Rx+

Strict Handstand Push-up

Strict Pull-up

Metcon (Time)

“Road Trip”

5 Rounds:

15 Kettlebell Swings (53/35) Rx+(70/53)

400 Meter Run

40 Double Unders
Choose a weight on the kettlebell swing that you’re able to complete 25+ reps unbroken when fresh

Within the workout, this should be a weight that you can complete with 1 break max

This workout should take somewhere between 15-20 minutes to complete despite an extended TC of 25 min


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