CrossFit Black Storm – Competitor

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A): Gymnastics Warm Up (No Measure)

Not for time:

Assault Bike 20-25 calories

-then-

Three sets:

Handstand Walk x 15-20 Meters

L-Sit x 30-45 seconds

Skin the Cats x 4-6 reps

(slow and controlled)

B): Metcon (AMRAP – Reps)

For max reps:

90 seconds of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of Double-Unders

Rest 30 seconds

60 seconds of Strict Handstand Push-Ups

Rest 30 seconds

60 seconds of Double-Unders

Rest 30 seconds

30 seconds of Strict Handstand Push-Ups

Rest 30 seconds

30 seconds of Double-Unders