9.21.16 CrossFit Workout WOD Loveland Fort Collins CO

Warm-up

3 Rounds-

100m Run

10 Squat-Stand-Squats

10 Scorpion Twists

10 Bridge-ups (3 second hold at top)

10 TRX T’s and Y’s

A. Strict Gymnastics/ Skill Work

8 Minute EMOM-

Minute 1- 8 Strict Handstand Push-ups

Minute 2- 8 Strict Chest to Bar Pull-ups

B. 10 Rounds For Time- (Cap 20 minutes)

3 Handstand Pushups

5 Hang Power Snatches (95/65)

7 Ball Slams (40/30)

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