GMCF Workout - Friday, March 20th 2015

Warm-up:

A) 2 rounds:

  • 8 contralateral dead bugs
  • 8 spiderman steps
  • 2 push ups
  • 3 Russian KB swings


B) 3 rounds:

  • 30 second hollow body hold
  • 30 seconds to do 6 push ups
  • 30 seconds to do 12 Russian KB swings


C) 2 rounds:

  • 10 Bear crawl touches
  • 10 Hanging Shrugs
  • 10 PVC pass throughs
  • Barbell Warm Up #1


Skill:
Hand Stand Push Ups

Workout:
CF Open 15.4

Complete as many reps as possible in 8 minutes of:

  • 3 handstand push-ups
  • 3 cleans (185/125)
  • 6 handstand push-ups
  • 3 cleans
  • 9 handstand push-ups
  • 3 cleans
  • 12 handstand push-ups
  • 6 cleans
  • 15 handstand push-ups
  • 6 cleans
  • 18 handstand push-ups
  • 6 cleans
  • 21 handstand push-ups
  • 9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds