Wednesday 06/13/2018

Posted: June 12, 2018 | WOD

CrossFit Randolph – CrossFit

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A.

Handstand holds 30 seconds x3 (partners assist in spotting)

B.

Negative handstand push up x5 second descent rest as needed x20 (accumulate)

Metcon (Time)

For time-

100m Run

9 Deadlifts 275/185#

200m Run

15 handstand push up

400m Run

9 Deadlifts

200m Run

15 handstand push up

100m Run

About the author

Arnel Ricafranca is a FMS Certified / CrossFit Level 1 (CF-L1) Trainer / Certified USA Olympic Weightlifting Coach (USAW-L1SP) and owner of CrossFit Randolph in Morris County, NJ. Coach Arnel has been a coach in Morris County for the past 5 years. He has helped hundreds of people from all walks of life. His work has been featured in Morris Health and Life (April issue), New Jersey Life (Sept issue), A.M. Connection (national TV show), The Best of Morris Magazine (Spring issue) New Jersey 101.5 radio, and more. Arnel also publishes an online fitness newsletter called “Abs Secrets” that is enjoyed by half a million readers in over 170 countries. In additional, Arnel was awarded by the “President’s Council on Physical Fitness and Sports” for helping America get fit and healthy. He is constantly researching new and innovative training strategies from reading over 527 research papers, training hundreds of in-person clients, and working with thousands of clients online. He has a degree in Exercise Science with multiple personal training and nutrition certifications to boot. His goal is to provide you with the most effective CrossFit program design to accelerate results through real research and real life testing.

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