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North Jax CrossFit – CrossFit

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Tempo Handstand pushup- complex (AMRAP – Reps)

AMRAP 3:

Tempo Strict Handstand Pushups

Directly into, AMRAP 2:

Strict Handstand Pushups
On the tempo handstand push-up, we are looking for a 3 second negative to the bottom position, followed by an immediate drive to extension. There is no pause on the head, but we are also not looking to “rebound” off the ground.

Can substitute pike pushups from ground or box with same tempo.

Metcon (Time)

5 Rounds For Time:

21/15 Cal Assault bike or 21/15 Cal Row or 200M run ( Athlete Choice)

12 Burpees

100 M farmers carry 50/35
A good choice would be for the athlete to work on a mono-structural movement in which they need improvement. ie I am not very good with running inside a workout so i would chose to work on my running inside this workout.