01.13.2015

Main – CrossFit

Warm-up

3x

5/5 Figure 8’s

20′ Waiter’s Walk

With a Tabata timer:

Then 4 Rounds of Handstand Hold/Shoulder Touches

Weightlifting

A): Weighted Pull-ups (Build up to a 1rm; 10:00 )

B): Shoulder Press (Build up to a 1rm; 15:00 )

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Strength Accessory

NOT FOR TIME! Focus on the movements.

Skill Dev.

10 MU Transitions

10 DHPU

10 Dip

10 Ring Dip

10 Strict MU

10 HSPU

:20/:10×8 L-Sit

5 Rope Climbs

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