CrossFit and Personal Training

• 1 length figure 4
• 1 length bear crawl
• 1 length broad jump
• 1 length crab walk
• 1 length “over and under”
• 1 length lateral lunge
• 30 Second handstand hold

• 12 Minutes to work on pistols/ pistol progressions

(Rx+: 8 min EMOM: 4 weighted pistols per leg)

• Review of Shoulder to overhead progressions an build to starting weight
• Review of devils press
• 20ft handstand walk practice

WOD:

Double D

3 Rounds:

• 5 Devils Press 50/35
• 10 Pullups (P: 10 ring rows)

directly into

DP

• 21 Shoulder to Overhead 135/95 (P:95/65)
• 15m handstand walk (P:5 wall walks)
• 15 Shoulder to Overhead 155/105 (P: 115/85)
• 15m handstand walk (P:5 wall walks)
• 9 shoulder to overhead 185/125 (P:135/95)
• 15m handstand walk (P:5 wall walks)

** bar to be taken from the ground

Timecap:17 minutes