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Triumph Strength & Conditioning – CrossFit

Warm-up

forearm smash on barbell 1 min each arm

———-

400m run

2 rounds

60 arm circles

20 sec hold planche (back, left, right)

10 iron cross

10 scorpion

10 samson lunge

———–

handstand progression

(seal walk, kick up and walk to wall, shoulder taps)

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

200 m run

30′ handstand walk (3 reps in 10′ distances)

15 sit up

Cool Down

lax ball through sub scap and shoulder 3 min each arm