Aug 18, 2017

a) WARM UP:

3 Rounds:

b) GYMNASTICS WORK:

EMOM x 16:

Min 1: 10 pistols – alternating
- Level 1 – advanced – straight leg, out front, heel down
- Level 2 – intermediate – front weighted pistol balance (https://www.youtube.com/watch?v=FhYX0Py-PfA&feature=youtu.be)
- Level 3 – sitting down to a bench or box or a band
Min 2: 10 Beat swings (tight arch and hollow positions – legs together and straight)
Min 3: 5 Tempo Ring Dip Negatives (start at the top, 3 secs down, 1 up)
Min 4: 10 hollow hold to supermans (https://www.youtube.com/watch?v=raPYSFDEm9A)

c) WOD:

3 Rounds:

d) ACCESSORY WORK:

e) POST-WOD RECOVERY:

CrossFit and Personal Training