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St EMOMs Day

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CrossFit Jersey City – CrossFit

Warm-up (No Measure)

Handstand Push-Ups
Spend 15 minutes working on being upside down – strict/kipping HSPU, box HSPU, handstand holds, wall walks, shoulder taps etc

Metcon (No Measure)

3 rounds: EMOM6

21 Air Squats (Sx – 18)

18 Russian KBS (Sx – 15)

15 Slamballs (Sx – 12)

12 Assault Bike cals/Ski-erg cals/GHD sit ups (Sx – 9)

9 Dumbbell Strict Press (Sx – 6)

3 Wall Walk (Sx – 2)

Rest 2 minutes between rounds
you’ll use the bike, erg and GHD just once each across all rounds