Crossfit.com workout

warm up 45 sec work 15 sec rest
spider lunges
push up walkouts
pause air squats (2 sec )
low plank
side plank dips right side fast
side plank dips left side fast

5 mins warm up wrists and shoulders
wrist opening stretches, frog handstand , maybe even wall walks

then

4 rounds for time of:
•60-second handstand hold
•60-second static hang
•15 dumbbell shoulder presses
•15 weighted pull-ups

Men: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-ups
Source: Workout Of The Day


 
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Join the Fitness Community at CrossFit FSI here in Scottsdale!
 
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit FSI is located inside HardWodder One near the Scottsdale Airpark in North Scottsdale
 
For More Information Contact:
 
Jason Archer
 
P | 480.442.0433
E | info@crossfitfsi.com
 
W | crossfitfsi.com
 

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