Set timer for 5 two minute rounds. Every two minutes on the minute do:
- 5 x Handstand Pushups
- Rest 30 Seconds
- 3, 5, 7, 9, 11 x Toes to Bar (increase reps by two each round)
AMRAP in 10 minutes of the following, first round do 1 of each, second round do 2 of each, etc. (taken from CF Ignite workout from 01.07.2015).
- Hang Power Clean
- Front Racked Left Lunge
- Front Racked Right Lunge
- Push Press
Results: Metcon Part: Finished the 7th round using 43kg which is a total of 28 reps of each. HR max= 174 / ave = 160 For the lunge, I alternated left and right (didn’t do all on one leg then all on the other). This one was good and very hard. In the 6th round needed to break between lunges and presses. In the 7th round rested between each and broke my lunges into two sets.