Thursday 02.13.2020

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CrossFit New Hampshire will be open for normal hours today, drive safe!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Gymnastics EMOTM
For 12 Rounds complete the following; every minute on the minute, where the first :20 seconds is max effort/max reps and the remaining :40 seconds is rest/movement transition time.

12 rounds of :20 work x :40 rest
*alternate each round as follows

Odd Minutes x Max Reps (strict or kipping) Handstand Push-ups
Even Minutes x Max Reps (strict or kipping) Pull-ups


1. Scaling for Handstand Push-ups will be assigned in efforts to develop skill competency from the following:
– Kick-ups + Static Hold Against Wall
– Kick-ups + Negative ROM Reps
– Modified Handstand Push-up Range of motion reps
– Stinkbugs
There will be no DB Pressing Substitutions today.

3. Rx+ Handstand Walks x max distance (if able to complete 10+reps across at least three rounds of HSPU).

Post scores to comments.

“Slinky Dog”
For time
33-27-21-15 reps of
Wallball (20/14lbs)
GHD/Abmat Sit-ups
Bumper G2OH (35/25lbs)

Post scores to comments.

Samy Daghir

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