CrossFit Factory Square – CrossFit
Strict Hand Stand Push-ups
Front Squat 195/125 *from ground*
Bar Facing Burpees
(25 minute time cap on this work out)
15-12-9-6-3 rep scheme
hand release push-ups or modified hand stand push up
lighter front squat
Conditioning-Pick any monostructural movement (Bike, Run, Row) and do Tabata.
Example – Row 10 seconds hard, Row easy for 20 seconds, and then repeat for 8 Rounds.
Rest 1 minute then reverse the work to rest for 8 rounds.
Example Row 20 seconds hard rest 10 repeat for 8 rounds.