CrossFit Central Burnet – CrossFit Burnet Rd
A: Pull-ups (get one max set of pullups! any way!)
*if you use a band: scale back the band and go for max set/ if lightest band use no band if you have never tried!
B: Handstand Walk (1 max effort to go as far as possible! )
*up to 5 sets to find your max distance!
**you will do this in place of holds
C: Hand Stand Hold
kick up to the wall for a locked out arm position. Biceps by the ears. hips over shoulder
*if you are not walking on your hands.. go for max HS hold. 3 opportunies to get your max time.
D: Metcon (Time)
50 BB Thrusters 45
30 Pull ups
F: Cash Out #2 (Time)
1) 20 cradle sit ups 20/14 x3
2) 50 Russian Twist R/L=2 x 3
3) 5 strict pull ups x 3
*no pullups today for cash out