7/16/2024

Apple Fritter

Affiliate Compete (RX+)

20:00 AMRAP

18/14 Air Bike Calories

12 Box Jumps (24/20)

12 GHD's

Freedom (RX'd)

20:00 AMRAP
15/12 Air Bike Calories
12 Box Jumps (24/20)
12 Sit Ups

Independence
20:00 AMRAP
12/10 Air Bike Calories
12 Box Jumps (20/16)
12 Sit Ups

Liberty
20:00 AMRAP
10/8 Air Bike Calories
10 Box Step Ups (20/16)
10 Sit Ups

• Target number of Rounds: 6+

Handstand Push Up and Jump Rope Skill Work

Take 5 min to review/practice, then

EMOM10
odd: 5-10 reps of handstand push-ups at your level below.
even: Crossover-singles, double-unders, or single-unders. Choose a maintainable number or practice for 30 seconds.

Handstand Pushup Levels:
Level 1: Box handstand push-ups or seated shoulder press
Level 2: Kipping handstand push-ups
Level 3: Strict handstand push-ups
Level 4: Strict deficit handstand push-ups