Southie SidePiece

Mar 6th, 2018

Category: CrossFit

Southie SidePiece

Chris – Springy Legs

Warm-up
In 3 minutes:
Row 500m
AMRAP Step Ups
Rest 1 minute
In 3 minutes:
Run 400m
AMRAP Push Ups – every 5 switch hand position

Skills
Rope Climb – technique refresher
Handstand Holds – tips from Camille
Handstand Push-ups – efficiency tricks from Spealler

WOD
1 Mile Run
Then
4 Rounds
2 Rope Climbs
6 Strict Handstand Push-ups
12 Box Jumps (27,24)
18 Kettlebell Swings (2,1.5)
Then
2000m Row

Level 3- 1 abmat for strict
Level 2- 1 Rope Climb or 2 10ft Climbs, 12 push-ups, (1.5,1)
Level 1- 800m run, 3 pull-to stands, 12 Push-ups, (1,0.75), 1000m Row
ADV- 3 rope climbs per round; HSPUs x2

Extra Work
Southie Sidepiece!
7 Rounds
14 Dumbbell Deadlifts
14 Alternating Dumbbell Shoulder Press

Rx- 50, 35
L2- 35, 20
L1- 20, 10 / 5 Rounds

DISCUSSION 3 Comments

  1. Trevor 03/07/2018 at 1:24 am

    Back squat
    Work to a heavy triple
    245×3

    WOD:
    29:16 @ 1.5pd

  2. Brian Campbell 03/06/2018 at 10:34 pm

    30:09 Adv

  3. Ben 03/06/2018 at 4:43 pm

    WOD: 29:34 Rx