We head into September with some Gymnastics Work!
Barbells For Boobs
September 26, 2015: CrossFit Amplify will be hosting the Barbells For Boobs fundraiser event once again this year. Amplify has been honored with being one of the outreach program stops on Barbells for Boobs Pink Bra Tour for 2015! INFO HERE.
TUESDAY Skill Work EMOM for 10 Minutes: • Odd Minute: 8 Pull-ups (Strict, Kipping, or Butterfly) • Even Minute: 8 Handstand Push-ups (Advanced: 3 Strict HSPU + 5 Kipping HSPU. Rx: 8 Kipping HSPU. Scaled: 4 Negatives + 6 Seated DB Press)
Conditioning For Time: 21 Box Jumps (24"/20") 21 Kettlebell Swings (#55/35) Run 400 meters 15 Box Jumps 15 Kettlebell Swings Run 400 meters 9 Box Jumps 9 Kettlebell Swings Run 400 meters
Optional Post Workout 5 Sets of 3-5 Muscle-ups (rest as needed) or 30 Strict Pull-ups (not for time)
HSPU Efficiency Tips