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August 8th

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R2R Fitness (West Paducah) – CrossFit

Handstand Push-ups (EMOTM for 9 minutes )

Min 1: 80% of your max effort on HSPU (About 45 Seconds of work)

Min 2: 60% or your max effort on HSPU (About 35 Seconds of work)

Min 3: 40% of your max effort on HSPU (About 25 Seconds of work)

*Repeat this cycle two more times. You should be withing 2-3 reps each minute. This will help teach you when to take breaks and what your threshold might be in this area.

** Score will be total reps achieved.

Metcon (Time)

3 Rounds For Time:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds

*Your score if the final time including your rest.

**25 Minute cut-off