CrossFit
“The Dark Horse Special”
For time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings 53/35
60 Sit-up
70 Burpees
___________________________________
CrossFit Competitor (off Season)
Bench Press
75% 5×5
For load:
Weighted Dips 2-2-2-2-2
(rest as needed)
For load:
Bent Dumbbell Row 6-6-6-6-6
(rest as needed)
For total reps:
Every 1:00 for 10:00
Odd min: Handstand Push-ups
Even min: Toes to Bar
(choose reps prior to start.Unbroken)
___________________________________
Weightlifting
Rest
“Functional strength is the successful application of force along productive lines.”
~Greg Glassman
