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CrossFit Heyday Elite Fitness | San Pedro CrossFit | Hire a San Pedro Personal Trainer

Get On Up Side Down

in Fitness, Workout of The Day

Workout of the Day:

A1. Front Raise x10 / Arm
A2. Hand Stand Hold xME
A3. Bent Over DB Row x6-10
4 Rounds / Rest :90 Btw Rounds

**Use walking up the wall as a progression for HSH.

B. AMRAP 15
300m Run
10 GHD Sit Up or T2B or Hanging Knee Tucks
10 Ring Row or 5 Strict Pull Up

Competition:

10 min Row or Bike or Run

3×10 Windmill @26#
3×10 Split Squat
3×10 Bottoms Up Press

4x (30sec on/30sec off) AD 550 Watts/100 Watts
:30 Transition
4x (30sec on/30sec off) Push Ups (try for 20 every set)
2x Rest 3min Btw Sets

3 Sets for Quality
10 GHD Sit Ups
10 Hip-Back Extensons (watch videos here)
10 Glute Bridges w/BB

10 min Bike or Row or Run (time permitted)