8-9-2017

 In Workout of the Day


Whole Strength CrossFit – CrossFit

Warm-up

Run 400 M

-then-

20 Shoulder Taps

15 WB 20/14

10 Push-ups

5 Burpees

-then-

Row 200 M

Mobility

Banded Shoulder Stretch Complex

Gymnastic Skill

10 Min practice on HSPU scaling and technique

Gymnastic Strength

HSPU 4 x 5 w/30 sec hollow body hold after each set. Rest 90s.

– Adv: Strict or Deficit

– Int: Kipping or Negatives

– Beg: DB Shoulder Press: 4 x 8

Metcon

Metcon (Time)

FT

Run 400 M

21 WB 20/14

21 Burpees

Run 400 M

15 WB 20/14

15 Burpees

Run 400 M

9 WB 20/14

9 Burpees
20 Min Time Cap

Recent Posts