Omnis CrossFit – CrossFit
Ring Dips (5-5-5)
Superset with HSPU
-Banded ring dips (full ROM)
-Dips on box/paralletes
-15 sec static ring hold
Handstand Pushups (5-5-5)
*Superset with Ring Dips.
*If possible perform deficit HSPU
-Handstand pushup from box (Make sure you are mimicking movement. Don’t do a decline pushup.)
-20 second handstand hold (heels on wall)
-20 second handstand hold (toes to wall)
5 Deadlift, 185/135
10 Pistols (total)
Cash Out: 50 Abmat Sit-Ups
*Fight to not come up on your toes for pistol.
Scales: Pistol on box, pistol to box, banded/supported pistol, squat with feet together trying to get as low as possible, air squat.
Ask your coach which scale is appropriate for you.