Thursday, 1.25.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, 4:00pm, 5:30pm, 6:30pm

Warm up:

400m Run

Dynamic

Mobility:

Shoulders

Posterior Chain

Skill/Strength:

Handstand Push up Progressions

Pick 2 Movements for a

1o Minute Alternating EMOM

A) Box Handstand Push up

B) Kick Ups

C) Kick Ups + Lowering Down

D) Kipping HSPU with mats

E) Strict HSPU Negatives

F) Strict HSPU

G) HandStand Walks

Pick 2 of the movements you need to work on the most, based on your skill level.

Example —

Even Minutes – Box Handstand Push up

Odd Minutes – HSPU Negatives

WOD:

20 Minute EMOM

A) 100m Row

B) 30 Second Plank Hold

Accessory:

Foam Roll

Shoulder Mobility