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
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