19/12/2015 Crossfit Intermediate

Warmup: 7 Stations for 40sec 10 sec for change:
1: Assault Bike
2: Wallballs
3: Burpee Bar Touches
4: Row
5: Pushups
6: Jumpsquats
7: Suspinated Barbell Rows (30/20)

Skill Handstand:
A: Wrist Routine (fingerpresses etc)
B: for 3 min: Crawling (forward, backward, sideways, reverse to wallclimb)
C: Back Bodyline Drill: try to hold for 1 min 3 sets
D: Front Bodyline Drill: try to hold for 1 min 3 sets
E: Handstand against the wall / progression try to hold for 1 min 3 sets with 1 min pause
F: Kickup to Handstand against the wall / partner supported for 5 min

WOD: AMRAP for 10 minutes
40 Kettlebell Swings (24/16 kg)
30 Push Press (40% of 1 RM)
20 Box Jumps
1 min of Frogstand between rounds

Mobility: increase OH Mobility

 
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