12
Sep
Wednesday, September 13, 2017
CROSSFIT
Skill –
Hand Stand Practice
(wall walks, handstand holds, hand stand push-ups, handstand holds w/ box, walking on hands)
Strength –
Strict Press
2 x 5 @ 60%
2 x 5 @ 65%
1 x 5 @ 70%
** up to 5 Strict Pull-Ups inbetween each press set **
WOD –
3 Rounds
1 Min Cal Row
1 Min Slam Balls (RX+ – 40/30, RX – 30/20, Scaled – 20/15, Novice – 15/10)
1 Min Shoulder 2 Overhead (RX+ – 115/85, RX – 95/65, Scaled – 65/45, Novice – 45/35)
1 Min Rest
METABOLIC
Skill –
Wall Balls
WOD –
9 – 15 – 21 – 27 – 21 – 15 – 9
Wall Balls
Renegade Rows
Lunges (per side)
Sit-Ups