200429- “North & South”

Full Equipment WOD

1.) Back Squat 5-5-3-3-3 2.) In 12 minutes: 2-4-6-8-10 etc. Pull-ups Handstand Push-ups Minimal Equipment WOD 1.) Tempo Goblet Squat (5 seconds down/3 seconds in bottom position/stand fast) 5-5-5-5-5 2.) In 12 minutes: 2-4-6-8-10 etc. Pull-ups (or DB/KB bent over row) Handstand Push-ups No Equipment WOD 1.) Tempo Air Squat (5 seconds down/3 seconds in bottom position/stand fast) 5-5-5-5-5 2.) In 12 minutes: 2-4-6-8-10 etc. Pull-ups(bodyweight row under table) Handstand Push-ups Scaling options: -Pull-ups can be done as bent over row with DB or KB. You can also use a table to perform a bodyweight row. (Video below) -Handstand pushups can be done as shoulder taps in a handstand position or pike pushups with feet elevated and body bent to pike position.

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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