CrossFit Federal Hill is sending over 5 teams to the Mid Atlantic Affiliate Challenge this weekend! We have teams in the scaled, RX and Elite division. The MACC is a huge team competition that takes place in the Columbia/Ellicot City area. If you are around drop by and show your support for CFH!
Skill WOD
Spend 10 minutes working on Handstands
Option 1: Try to get upside down and do a handstand push up with a few abmats , go off a box, or do wall walks
Option 2: Use one abmat and complete sets of 3-5 strict HSPU
Option 3: Use no abmat and complete max effort sets of strict HSPU until you hit 30
Option 4: 30 strict Deficit HSPU
The coach will be around to help each and every person, if you need help with any modifications just ask.
WOD
800 M Row
400 M Run
25 Pull ups
3 Rounds
**This workout is performed congo style…Partner 1 rows and as soon as they are done they run and partner #2 starts to row and Partner #1 starts to run. If Partner 1 gets done and partner #3 is still rowing they rest until the rower frees up (there should be some built in rest here). Once each person completes three full rounds you are done. As a team you complete 9 rounds**
**If there is a team of 1 or two teams of 2, complete three rounds, just build in a 1 minute rest after each round**
RX+ (Chest to Bar)
