CrossFit Papio – CrossFit View Public Whiteboard Partner Handstand Hold (3x60s Handstand Hold or as long as possible ) Practice Balancing Handstand with Partner there to correct position Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups*9 min cap *scale DL Weight to 60-70% 1RM *scale hspu to 15-12-9 or 12-9-6 hspu before scaling to […]

CrossFit Papio – CrossFit View Public Whiteboard Metcon (Time) 50 Ring Dips 5 legless Rope Climbs 25 Ring Dips 5 Rope Climbs 15’ 100ft Handstand Walk * rx+ 9 legless, 9 Rope Climbs 15’, 250ft Hs Walk *24 min time cap

CrossFit Papio – CrossFit View Public Whiteboard Clean (3-3-3-3-3-3-3) 2:15 min clock *power or squat (work on weakness) *does not have to be touch and go *start at 65%-70% 1RM go up 2-3% each set Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Alternating Pistols Burpees *9 min time cap

CrossFit Papio – CrossFit View Public Whiteboard Metcon (Time) 21 Back Squats 225/155 42 Abmat Sit Ups 15 Back Squats 30 Abmat Sit Ups 9 Back Squats 18 ABmat Sit ups RX+ GHD Sit Ups Back Squats from floor Optional Finisher Metcon (AMRAP – Rounds and Reps) 10 minutes of Double Under Or Triple Under […]