CrossFit Rift Valley

CrossFit Rift Valley – CrossFit

warmup (No Measure)

2′ row

10 box step-ups

10 push-ups

10 pvc dislocates

10 cat cows

1′ row

10 box jumps 24/20

10 pike press

10 pvc good mornings

1o reach thrus

:30 row

5 box jumps 30/24

5 HSPU

1′ lizard each side

VDM WOD (AMRAP – Rounds and Reps)

10′ AMRAP

Buy in: 40 Box Jump Overs (24/20)

AMRAP remaining time:

12 Box Jumps (30/24)

12 HSPU

250m row

Deficit Handstand Push-ups (max reps @ deficit of choice
*note inches in comments)

for athletes without strict HSPU, that is the skill to work on:

strict to abmats on wall

strict to abmats in pike from box

seated db strict press heavy