23 09 15 – HSPU

From the Blog

23 09 15 – HSPU

Warm up:

  • 2 min – get sweaty
  • 40m walking lunge
  • 10 burpee broad jump
  • 20m inch worm
  • 10 wall squats

Mobility:

  • Hips
  • Shoulders

Technique/Strength – HSPU:

  • 20┬ámins to work towards a max deficit set of 3

or

  • Use this time to develop your HSPU

Metcon –┬áComplete as many reps as possible in 10 minutes of:

  • 5 thrusters 40/30kg
  • 5 chest-to-bar pull-ups
  • 10 thrusters 40/30kg
  • 10 chest-to-bar pull-ups
  • 15 thrusters 40/30kg
  • 15 chest-to-bar pull-ups
  • 20 thrusters 40/30kg
  • 20 chest-to-bar pull-ups

Etc., adding 5 reps to each exercise each round.

*CrossFit.com*