Tip of the day: Rich Froning rarely fails a rep. Don’t waste your energy on failed reps. Rest and just concentrate on making good reps. Pushing to failure is a waste of time and energy and significantly increases your risk of injury…

How to turn negative thoughts into positive actions

WARM-UP:

Seb and David showing great handstand endurance. 

Seb and David showing great handstand endurance. 

WARM-UP:
25 Jumping Jacks
25 Cross Jacks
10 Air Squats
10 Bootstrappers
10 Cossack Squats

MOBILITY:
10 PVC Pass Throughs
2 min posterior Shoulder Mash with PVC Pipe
10 PVC Pass Throughs
2 min Lat Mash
2 min T spine
10 PVC Pass Throughs
Wrist Warm Up

3 Rounds
5 Regular Pushups
5 Wide Pushups
5 Diamond Pushups

SKILL: Handstand Walk

15 minute Handstand Walk Practice

OR 6 x 20 Shoulder taps facing wall
OR 10 x 10 Shoulder taps on Box

ACCESSORY:
3 x 10 Reverse Ring Flyes
3 x 6 Around the Worlds

METCON: 15 min AMRAP

5 Bar Muscle-ups or 5 Jumping Muscle Ups or 5 Jumping Pullups
1 Rope Climb with legs
5 Push-ups with 10's Lock out hold at top
20 Alternating Pistols
20  Tuck Crunch

Posted
AuthorCrossfit Bytown