Ross Hill

Hometown:
Houston, TX
Gym:
Vintage CrossFit
Gender:
Male
Age:
34
Height:
6' 3"
Weight:
220 lbs

July 9, 2015

Performed at: Vintage CrossFit
Description: 3 RFT
15 Thrusters, 95/65
12 Burpees
9 Strict Pullups

Advanced: 21 Thrusters, 15 Burpees, 9 Strict Pullups
Results: 11m 42s
Workout scaled
Modifications at: Green band pull-ups, 95lb thrusters
Warmup: Handstand Skill Work
Beginners: Practice crow position and headstands against wall (focus on using core to raise into vertical position from crow rather than jumping)
Intermediate: Freestanding crow position to headstand practice with 10 second hold in headstand
Advanced: Freestanding crow position to 15 second headstand to kipping HSPU to HS Walk

1 similar workout

Date Name WorkoutDescription Results
07/09/2015 3 RFT
15 Thrusters, 95/65
12 Burpees
9 Strict Pullups

Advanced: 21 Thrusters, 15 Burpees, 9 Strict Pullups		 11m 42s
Workout Scaled