12.4.18 - Tuesday | CrossFit 312

12.4.18 – Tuesday

101

SKILL/STRENGTH
Handstand/Handstand Push-Up Technique
3x30sec Handstand Hold (perfect form)

METCON
AMRAP 8
12 KBS (70/55)
10 T2B
8 HSPU

CROSSFIT

SKILL/STRENGTH
EMOMx16
M1: 30-40sec HS Hold
M2: 30sec Max Ring Dips
M3: 30sec Max Kipping CTB Pull-Ups
M4: Rest

METCON
AMRAP 8
12 KBS (70/55)
10 T2B
8 HSPU

STRENGTH

A. Back Squat 3×5 @101% of 5RM
B. Pause Squat 1×8 @68% of 5RM)
C. Belt Squats 2×10 (wide stance)
3 Rounds: D1. 8/leg Weighted Lunges; rest 45sec D2. 10 Banded Leg Curls; rest 45sec; D3. 10 Partner Glute Ham Raise; Rest 90sec

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.