The CrossFit Chamber – Friday Feelzzz

Bench Press (1×1)

A. 15 mins to work to a heavy single:

10 – Bench Press @40-50 %

8 – Increase load

6 “

4”

2”

1”

1”

1”

*After each set:

5 x straight arm lat pull down with band – tempo 3-1-1-1

Handstand Walk (1 x max distance)

12 min cap

Work through handstand walk ladder:

1m – 2m – 3m ….. etc

*Rest as required

Max effort Freestanding Handstand hold (Time)

Gymnastics play – 12 min cap

Max effort freestanding Handstand hold

Scaling :

* Team up – work with a buddy

* Use wall as guide, play with hand balancing

* Have fun with it 🙂

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups