Posted on Jan 22, 2016

CrossFit StKilda Workout of The Day 23/01/2016

A. EMOTM X 12 – Handstand Push Up
Min 1:
Level 1 – ME x Strict Handstand Push Ups (Scale + 1 abmat)
Level 2 – 3 x Kick Up to HS + Negative to floor
Level 3 – Kick Up to Wall Hold /Headstand Hold – 40seconds
Min 2: – 45sec Facedown Hollow Hold

B. In teams of 2 or 3, 25:00min AMRAP of:
300 Double Unders
200 Air Squats
100 Burpees
50 Wall Climbs

StKilda Barbell.

A. Behind the Neck Jerk
7 x 1 Jerk + 1 Split Jerk

B. Front Squat
7 x 2 1/4
Same load across all sets. Speed out of the bottom of 2nd rep.

C. EMOTM x 10
7 Burpees to 6″
5 SH 2 OH
3 FSQT

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