Friday, January 4, 2019

4
Jan

Friday, January 4, 2019

CROSSFIT

Skill

Strict HSPU

Strength

3 Rounds – Not For Time

-2 Wall Walks
-30 sec Wall Facing Hold (or we could call this 5-7 deep breaths)
-12-16 alt KB/DB Seesaw Rows (see video)

WOD

For Time – (13 Min Cap)

10-9-8-7-6-5-4-3-2-1

Strict Pullups
Strict Handstand Push-Up

L1: Strict HSPU, Strict Pullups
L2: Strict HSPU, Strict Pullups (start on the Round of 9 or 8) (up to 1 abmat)
L3: Seated DB Strict Press (35/25), Ring Row w/1 count pause at the top of each rep
L4: Close Grip Pushups, Tough Ring Rows

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