Crossfit Oshawa – CrossFit
On 1min x 14mins:
Min 1- Row 15/12 Cals
Min 2- Handstand push-ups 70%
If 80% is over 15 reps do strict handstand push-ups
We are biasing gymnastics in this emom couplet, rowing hard enough to make the handstand push-ups challenging due to the high heart rate.
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 10mins of:
1 round of “Cindy”
100ft Plate run 45/25lbs
*Plate must be held in front of the body and cannot rest on any part of the body.
15 Air squats
Its best for us to think about this workout first with the plate carry, going into each proceeding round. Because of the nature of the plate carry standard, we can expect the pull-ups and even the push-ups to be a little “spicier” than normal. As the isometric plate hold and the elevated heart rate create a nasty combination. This is one of those workouts where strategy will not save us, other than don’t burn out. Do what we can on this and try and last as long as possible without burning out.