Thursday July 5th

Warm Up
4 Rounds
10 cal bike
10 push ups.

If you are not comfortable maxing out, go for a 3 rep max and we can get a good idea of your regular max.
2 sets of light bench presses
5@50%, 5@60%, 3@75%, 3@85% Then start your singles until you max out.

3 rounds for time of:
21-cal. row (Sub Bike Cals equally and call it RX+ if you want)
12 handstand push-ups
3 rope climbs, 15-ft. rope

CrossFit WOD 180120 Tips With Rory McKernan
The Kipping Handstand Push-Up

Modify the exercises as needed so you can push yourself throughout the workout. For today, choose easier movement options so you can keep moving during the workout and practice more complex versions during your warm-up or cool-down.

Intermediate Option
3 rounds for time of:
21-cal. row
9 handstand push-ups
2 rope climbs, 15-ft. rope

Beginner Option
3 rounds for time of:
15-cal. row
12 push-ups
3 rope climbs, lying to standing


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