Crossfit Garage – CrossFit

View Public Whiteboard

Metcon

HSPU Plank Row (Time)

21 Handstand Push-ups

:90 Plank Hold*

500/400m Row

15 Strict Handstand Push-ups

:90 Plank Hold

500/400m Row

9 Deficit Handstand Push-ups**

:90 Plank Hold

500/400m Row
*Forearm Plank: accumulate if not done unbroken

**May use parallettes or stacked plates: hands must pass ears for deficit position/depth

HSPU Plank Row (alt) (Time)

21 Pike Push-ups**

:90 Plank Hold*

500/400m Row

15 Pike Push-ups

:90 Plank Hold

500/400m Row

9 Deficit Pike Push-ups

:90 Plank Hold

500/400m Row
*Forearm Plank: accumulate if not done unbroken

**Feet elevated on box

Scale: Sub Pike Push-ups for DB Shoulder Press

Bright Spot

Handstand Push-ups

Strict Handstand Push-up

Deficit Handstand Push-ups

500m Row (Time)

Max Effort 500m Row

()