• CrossFit Crosscheck

Tuesday, December 31


One big conditioning piece on the menu today, combining strict gymnastics with work on the machines. 6 Minutes Easy Bike 4 Minutes Easy Row 2 Rounds 5 Inchworms 30 Hollow Rocks 5 Walkouts 30 Superman Rocks

Montoya (Time)

For Time: 15 Strict Handstand Push-ups 15 Strict Chest to Bar Pull-ups 15-12-9: Row Calories Bike Calories 15 Strict Handstand Push-ups 15 Strict Toes to Bar 15-12-9: Row Calories Bike Calories 15 Strict Handstand Push-ups 15 Strict Pull-ups 15-12-9: Row Calories Bike Calories STIMULUS • Combining strict gymnastics and machine conditioning in this longer piece • Men and Women complete the same number of calories on both machines • To complete the workout as written, we recommend that you have 15+ stict pull-ups and strict handstand push-ups unbroken when fresh • If we're not quite there, we can reduce the volume or choose one of the variations listed in "substitutions" SUBSTITUTIONS Strict Handstand Push-ups • Reduce Reps • Feet on Box or Bench (Reduces Weight Being Pressed) • Double Dumbbell Strict Press Strict Chest to Bar Pull-ups / Pull-ups • Reduce Reps • Banded Strict • Ring Rows Strict Toes to Bar • Reduce Reps • Feet as High as Possible • GHD Sit-ups • Weighted AbMat Sit-ups

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4020a Sladeview Crescent

Mississauga, Ontario

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