South Slope CrossFit – CrossFit


15 Minutes

Handstand Walk Skill

If proficient: Attempt max distance trips -OR- set up foam roller obstacle course

If developing: Wall Walk + Side to Side + Attempt to leave wall -OR- partner assisted kick-ups


Pick your poison:

5,000m Row


300 Calorie Assault Bike

Do the one you don’t want to do.

Handstand Walk (Varied)

Note in comments max single distance traveled or obstacles traversed.

5k Row (Time)

Max Effort 5k Row

Metcon (Time)

300 Calorie Assault Bike


Strength A

Every 4:00 x 5 Rounds

Perform both movements

A: Barbell Bench Press

–1+2 Pause, no pause

–Goal = 70%, all sets

B: Strict Pull Ups

–Two sets for max consistent total

Bench Press (5 x 1+2, Pause + No Pause)

Strict Pull Up (5 x Varied)

Record Total Strict Pull Ups Accumulated