11/08/2018 WOD

CrossFit Total Empowerment – CrossFit


Warm-up (No Measure)

CFTE Dynamic Stretches

2 Rounds:

10 Dumbbell Push Press (moderate weight)

10 Dowel Pass Throughs

10 V-ups

20 Second Handstand Hold


10 Mins:

Handstand Push-up

Review and Practice Movement


Metcon (AMRAP – Reps)

8 Rounds against a 2:00 Running Clock:

50 Mountain Climbers Total

Max HSPU in remainder of time

Rest 2:00 Between Sets
record total amount of HSPU

Cash out

3 Rounds:

15 Perfect Push-ups

15 Perfect Ring Rows

1:00 Plank

Scaling Options:

HSPU – We want our athletes to pick something challenging – something you dont normally pick. For those of you who struggle to get upside down, a moderate-heavy to heavy DB Push Press is a great scale

Push-ups -If athletes are unable to perform pus-ups from their toes, they will elevate their hands to a box. Try to avoid knee push-ups today.

“WE ARE TE BABY!” – Coach Tone

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