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