CROSSFIT
“Handful”
AMRAP 20:
1,000 Meter Assault Bike
3 Rope Climbs
15 Hand Release Push-ups
30 AbMat Sit-ups
:: At Home Variation ::
AMRAP 20:
10 Strict Pull-ups
20 Hand Release Push-ups
30 AbMat Sit-ups
WHITEBOARD BRIEF
Expect to complete 3 to 4+ rounds today
Let’s set ourselves up for a strong effort through the middle stations of each round: the rope climbs and the hand release push-ups
Steady efforts on the outer stations, the bike and the sit-ups, can allow for excellent rope climbs and push-ups, which will be the sticking points of this workout
If the number of rope climbs and hand release push-ups are a no brainer for you, this workout will likely come down seeing how fast you can move on the bike while still performing well in the middle
If the rope climbs are challenging for you, with technique or volume, consider slowing down the bike to get there with a lower heart rate
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