Workout of the Day
SKILL: Handstand Kick Up
PARTNER METCON
AMRAP 16:00
6 Strict HSPU
9 Kipping Pull Ups
15 Kettlebell Swings
Notes
One person works at a time; alternate full rounds with your partner during the AMRAP.
HSPU Options:
(+) Strict Deficit HSPU
4-6 Strict HSPU
6 Kipping HSPU
6-9 Box Pike HSPU
9 Strict DB Presses
Pull Up Options:
6-9 Chest to Bar Kipping Pull Ups
6-9 Strict or Band Assisted
9 Ring Rows
CrossFit Group Class Programming Template (WK1/8)
“Miami Mikey” FKA “Mikey 1” dropping in to show off his gymnastics skills
WET HOT AMERICAN THROWDOWN 2023
Save the date! On Saturday, July 22nd from 2-5pm we’ll be hosting our third annual Wet Hot American Throwdown competition at the gym. While the events will be badass, this event is all about having fun with your CFSBK gym pals. So come to throwdown, dress up, spectate and cheer and be part of the WHAT! All workouts will be scalable and we’re crafting them to be extra fun to spectate. More details to follow!
David Osorio says
Did this yesterday as it was originally programmed which was 10 rounds total/5 each person. Did 4″ deficit Strict HSPU / 9 kipping pull-ups and 12 Walking Lunges with 2 50lb DBs. We finished in around 10 minutes which is why we extended it to a 16 minute AMRAP.
GRIPPY
HOT
HAWT