amrap, assault bike, crossfit, handstand pushups, kettlebell high pulls, push press, training, wod, workouts -

Friday 6.5.20

Warm-up Prep (10-15 Minutes)

3 Rounds

1 Min Bike

5 each side KB Overhead Lunges

10 Kettlebell Swings

:30 each side Banded Shoulder Stretches

1 Minute Banded Pull Aparts 


Strength/Skill - Front/ Back Squat

EMOM 2 x 6 Rounds

1 Front Squat

2 Back Squats

95% of 1 RM


WOD (Workout of the Day) 



9 Handstand Push ups

21 Calorie Bike

9 Push Presses 135/95

21 Kettlebell High Pulls 53/35

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative, Phosphagen


  • Our goal for this workout is to target 3-5 Rounds
  • There's a lot to do here in each round, kip those HSPU's, go 75-85% on the bike, rep out the presses either unbroken or in 2 sets and get those KB HP's unbroken, keep moving, go faster where your strengths are and focus on consistency for each round.
  • Score is Rounds plus Reps

*Scale accordingly if any exercise cannot be performed RX