Boise CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
50-ft. handstand walk
♀ 35-lb. DB ♂ 50-lb. DB
For the dumbbells, you could use a kb, barbell landline row, banded row (stand on it), or any odd object that’s heavy enough to be meaningful. Adjust reps accordingly if the weight is overly light or heavy.
For the handstand walk, wall walks, should taps, handstand wall runs or have a buddy use you as a wheelbarrow (this works great actually). The effort should take around a minute or max two minutes, so let that help guide you.
Warm-up (No Measure)
9 minute EMOM
Minute 1: 45 seconds jumping jacks
Minute 2: 10 inchworm in place
Minute 3: 30 second handstand hold