CrossFit and Fearless – CrossFIT
Metcon (No Measure)
4 Rounds for Quality:
5 Handstand Push Up Negatives
8 Tempo Dumbell/Kettlebell Row (each arm)
10 Weighted Hanging Knee Raise
HSPU: Focus on controlling your positions through the entire lowering of the handstand push up. For those more skilled inverted, grab some plates and do them with a deficit.
Row: To be done with a pause at the top and a SLOW lowering (eccentric).
Knee Raise: Grab a wall ball and squeeze between your feet. Controll the raising and the lowering portions.
Metcon (2 Rounds for time)
Rest 3min. between rounds.