Focus: Strength
Warm-up:
Row 1000 M
1 round CrossFit Warm-up:
10 x of each of the following: Pull-ups, dips, sit-ups, back extensions, overhead squats, Sampson squats.
Skill/Specific Warm-Up:
Review Handstands and Deadlift.
WOD: 5 rounds – rest as necessary
Max reps. Deadlift (body weight or close)
Max seconds hold of Handstand or max reps. Handstand Push-ups
Sorry, couldn’t take any pictures, too busy coaching.