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Happy Birthday Rafael Serrano!!!
Verdant CrossFit North – CrossFit
Need Push Ups (Checkmark)
Band Assisted Push Up 3×10
Band Assisted Tempo 3×8
3-1-X-1
Box Push Up 3×8
30/24/20 or Bench/Bar on Rig
Plank 4x:30
1:1 work to rest
Have Push Ups (Checkmark)
Push Up 3×10
Tempo Push Ups 3×8
3-1-X-1
Feet Elevated Push Up 3×8
Feet on plates
Weighted Plank 4x:30
1:1 work to rest
Snatch Balance (1 Snatch Balance + 2 Overhead Squat
Do 4 Sets )
Work on the snatch balance AND the overhead squat if possible!
Haptic Turtle (AMRAP – Rounds and Reps)
8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.
♀ 105 lb ♂ 155 lb