Custom CrossFit Programming: Tuesday, 9/16/14

Traveled to Austin from September 11th-19th, but still found time to get some work in.


A. EMOM 10
o – HSPU w\ Kip, x 1-4
STILL can’t get a kipping HSPU, so I did 3-4 3sec negatives for each set.
e – FLR x 20-40sec
First two sets were 40sec. The other three sets were 30sec.
+
3 sets
10 HR Pushups
Run @ 80-90% for 4min
rest\walk 2min
In the hot Texas heat, this was extremely rough. It felt like it took hours for me to recover.

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