TFL CrossFit – WOD

Metcon (Time)

RX+

42 Air Squats

21 SU Cross-Overs

21 Handstand Push ups

30 Air Squats

15 SU Cross-Overs

15 Deficit Handstand Push Ups (45s/25s)

18 Air Squats

9 SU Cross-Overs

9 Strict Handstand Push ups

RX

42 Air Squats

21 SU Cross-Overs

21 Handstand Push ups w/ 1 AbMat

30 Air Squats

15 SU Cross-Overs

15 Handstand Push Ups (kipping, flat)

18 Air Squats

9 SU Cross-Overs

9 Strict Handstand Push ups (to one ab mat)

Back Squat (5-4-3-2-1 Reps all with a 3 sec decent and 2 sec pause)