4.30.15 Lone Tree CrossFit Gym Workout WOD

By 04/29/2015 No Comments



A.  Skill Work EMOM for 10 minutes:

Odds- 3-5 HSPUs

Evens- 30 DUs or 45s DU practice

If you cannot do a handstand push up but feel comfortable upside down, perform 2 negative HSPU’s with full range of motion.


B.  For Time:

21-15-9 Overhead Squats (95#/65#)

12-9-6 HSPUs

400m Run between rounds

The rep scheme is performed as follows: 21 OHS, 12 HSPUs, Run 400m…15 OHS, 9 HSPUs, Run 400m…


Video on HSPU efficiency: https://www.youtube.com/watch?v=YdBSefJNbB8

steven s

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