“The Sweat Angel Workout”
(as dubbed by Brian Williams)
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| Above: The aftermath of CROSSFIT S3 stud, Brian Williams, doing this workout. |
EQUIPMENT: Wall Ball (20/14), Slam Ball (30/20), Barbell (75/53)(Rx+: 85/63), AbMat (for HSPU)
WARM-UP:
*Active Stretch
-then:
2 Rounds -
*200m Row
*200m Run (100m Fwd. there/ 100m Bkwd. back)
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MAIN SET:
5 Rounds -
*400m Run
*50-40-30-20-10 x Wall Ball
*50-40-30-20-10 x Ball Slam
*25-20-15-10-5 x Push Press
-4 Minute Recovery-
FINISHER:
AMRAP in remaining class time -
*250m Row
*12 x Handstand Push-Up (sub: 90 Degree Decline Push-Up; Pike Push-Up)
*6 x Deadhang Chin-Up
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