Skill WOD
Take 10 minutes to work on Handstand Push ups
WOD
4 Handstand Push ups
8 Pull ups
10 Sit ups
12 KB Swings
10 Rounds
Fitness: 35/25
RX: 53/35
RX+: 70/53 (chest to bar) Deficit (45 for guys, 25 for ladies)
25 min Time Cap
Coaching tip: Today’s workout is lengthy, but each round movements are broken up into small, manageable sets. For the pull ups and HSPU focus on form throughout. If these movements are not your strengths, use this workout as an opportunity to train with a focus on improving your movement with each rep, don’t just rush through to the finish.
At CFH we like to say Habit Will be Your Champion. Todd H. of the morning crew is an example of that. He has been here since the beginning. He continues to get stronger and faster each year. He hits a couple classes a week and that’s it- he’s not doing extra programming or staying for extra hours. He hits classes with focus and consistency. When you take the right approach, you don’t need endless hours at the gym to see results consistently over time.