CrossFit Factory Square – CrossFit

Strength

Shoulder Press (5 Reps at 75%)

Shoulder Press (3 Reps at 85%)

Shoulder Press (1+ Reps at 95%)

*use 90% of your 1 Rep Max and add 5lbs from the last 5/3/1

Metcon

Metcon (Time)

“Rowing J.T.”

21 Cal Row

21 Hand Stand Push Ups

21 Ring Dips

21 Push-ups

15 Calorie Row

15 Hand Stand Push-ups

15 Ring Dips

15 Push Ups

9 Calorie Row

9 Hand Stand Push-ups

9 Ring Dips

9 Push-ups

*hand stand push-ups can be strict or kipping up to you on how you want to execute this work out*
*beginner wod – Pike Pushups on box, banded ring or bar dips, regular pushups, smaller rep scheme 15/12/9

*intermediate wod- modified ROM of Hspu, Ring dips or parallel bar dips (banded or not), regular pushups 21/15/9 rep scheme