Bodyweight Strength
Every 4 minutes, for 3 sets:
1) Handstand Push-Up Slow Negative (6-second controlled lower) x 3 reps
-Scale: Add 1-2 ab mats if you can keep tempo, or Pike HSPU Negative on Box
-Challenge: Kip to top of rep and/or add deficit (only if you can keep strict tempo)
2) 45-second Hollow Hold
-Scale: Knees bent, arms in front
-Challenge: Weighted (light DB between feet, small plate in hands)
WOD
“Fight Gone CFIL 3”
3 Rounds:
1:00 at each station
1- Row for Calories
2- American KB Swings (53/35)
3- Box Jump-Overs (24/20)
4- Wall Balls (20/14 to 10’/9′)
1:00 rest between rounds
Count reps consecutively for each round and record in Wodify