CrossFit Factory Square – CrossFit

Strength

Push Press (5-5-5)

Use 65% for the first set of 5 then increase weight by feel on the remaining two sets

Push Press

Push Press

Metcon

Metcon (Time)

15 Box Jumps 24”/20”

25 Hand Stand Pushups

15 Box Jumps 24”/20

20 Hand Stand Pushups

15 Box Jumps 24”/20”

15 Hand Stand Pushups

15 Box Jumps 24”/20”

10 Hand Stand Pushups

15 Box Jumps 24”/20”

5 Hand Stand Pushups

15 Box Jumps 24”/20”
Wod Details:

If you are going prescribed, work kipping on this work out to move fast and try to use the open standard. If you are modifying this work out, utilize the modify pike push ups on the box or shortened ROM hspu. If you need to modify further you can use the two examples above and shorten the rep scheme or modify to conventional push ups.