CrossFit Boathouse – CrossFit
roll out shoulders
10 Romanian Deadlifts (pvc or empty barbell)
:30 Handstand Hold
5 Rounds for Time:
21/18 Calorie Bike Erg
7 Power Cleans (185/125#)
14 Strict Handstand Push Ups
*Stagger the start if needed. You can use any machine for the calories as well. Power cleans should be a weight you can move steady singles.
Strict HSPU- Strict HSPU w/ 1-2 Ab Mats under head, Double Dumbbell Strict Press
4 x 8 reps @ 50-60% of 1RM Deadlift
Strict Ring Dip
4 x 8 reps
*Use a band if needed. 2-3 seconds on the way down.