Tuesday- Onesies

CrossFit 

Athletes Choose 1 From Each Section:

Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups

Conditioning
1 Minute Bike Calories
500 Meter Row

​Sweat-X

3 Rounds of:
10ea. DB Renegade Row
20sec ea. Side Plank
20sec ea. Single Leg Hip Bridge Hold

For time:
20/15 Cal. AirBike
20 DB Lunges
15/10 Cal. AirBike
20 DB Lunges
10/7 Cal. AirbIke
20 DB Lunges

Open Prep

1. Strict Handstand Push-ups
​Max UB Strict HSPU
then
continue to 30 reps total Kipping
Rest 2:00
Repeat

2. Class WOD