CCX Wednesday 01-02-23

WARM-UP: (8 Mins)

• 2 Mins: CV
• 1 Min: 30 Secs Muscle Cleans + 30 Secs Walkout + 4 shoulder taps
• 1 Min: 30 Secs front Squats + 30 Secs Strict Press
• 2 Mins: CV
• 1 Min: 30 secs Bent Over Rows + HS Hold 15-20 Secs
• 1 Min: 30 Secs Burpees + 30 Secs Walkout + 4 shoulder taps

Handstand Work (12 Mins)

Every 90 Secs x 8 Sets

• 8/6 Cals

into Alternating Every Set Between…

• (1) 3 Handstand Negatives into 3 Reps HSPU’s*
• (2) 3 Strict Pull Ups (3 sec chin over bar hold + slow lower)

*Handstand Negatives/Push Ups can be box hspu’s and negatives

Workout: 18 Min AMRAP

• 50 Cal Row 
• 40 Wall Balls
• 20 Squat Cleans @60kg/40kg
• 10 Pulls Ups/CTB/Muscle Up