Handstand Holds (According to skill level) x 5
50 Cal Row
50 Double-Unders (150 Singles) – Unbroken; 3 burpees for each miss
30 KB Swings (70)(53) – Unbroken; 3 burpees if the KB stops swinging or missed ROM
30 Push Press (95)(65) – Unbroken; 3 burpees if bar drops below the shoulder
30 Pull-ups – Unbroken; 3 burpees for each miss
This is why I CrossFit. I'm not the fastest, I can't do muscle ups, and ghd's are a non-starter, but I cannot stress how much this type of training helps with real world applications. In this case, timed stressfire on a moving target at 100 yards…one of many stages from my last match.
The actual target is a 3" dot. Each position required climbing/descinding, a magazine drop, bolt back, and repositioning. I trapped the target with my scope reticle, leading 2 mils each way. With my heart rate up there, and my breathing elevated, it makes a steady position to break the shot extremely difficult…and this is where CrossFit is key.
Thanks for keeping me fit.
Josh P (aka Sniper Josh) is a regular with the Pacemakers.