Warmup:
-Greg Amundson's CrossFit Warmup
-7 Wall Balls (11' target)
-7 GHD Situps
-14 Walking Lunges with 45# Bar Overhead
-Deadlifts: 145x5, 185x5, 225x5
Strength:
(65% x 5, 75% x 5, 85% x Max Reps)
Deadlifts: Training Max - 414
275x5, 315x5, 352x9
Conditioning:
For Quality:
7 Rounds of:
-Max Time Handstand Hold
-15 Hollow Rocks
I didn't time out the handstand holds each round. I simply tried to go to failure and then do my hollow rocks in as few sets as possible. My goal of a 90 second handstand hold seems light years away. This workout crushed me.
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