BeltsvilleCrossFit – CrossFit
Weightlifting
Front Squat (1-1-1-1-1-1-1)
Start at 60% of 1RM, building to 1RM
Metcon
Metcon (Time)
3 rounds for time of:
1 minute of L-sit hold from the ground
2 minutes holding a handstand
500-m row
Scaled:
3 rounds for time of:
1 minute of knee raise hold from rig
2 minutes holding a handstand on box
500-m row