Skill Work
Week 7– Last week of our cycle, we text next week!
HSPU Cycle
Min 1: 1 Wall Walk into 20 second handstand hold
Min 2: Max HSPU (strict, use kipping as a progression)
Min 3: 15 Overhead Tricep Extensions
9 mins
Push up Cycle
Min 1: 30 Second Plank Walk
Min 2: Max Push ups (use barbell if needed)
Min 3: 15 Overhead Tricep Extensions
9 minutes
WOD
4 Hanging Cleans
8 Burpees
30 Doubles
7 Rounds
15 min Time Cap
Fitness: 115/75
Performance: 185/125
Open: 225/155
DRIVE @ CFH 6:30PM
10/8 Assault Bike Cals
8 KB Swings
6 Burpees
4 Strict Chin ups
10 Rounds
Save the Date
TODAY– DEADLINE to register for the Halloween Throwdown
October 22-27th – Crossfit Harbor East Group Foundations
Saturday October 27th- Halloween Throwdown at Harbor East! More info