Thurs July 31st

Coach E at Muscle Beach

Competitive Teamwork not competition

Warm up:

  • 25 Jumping Jacks
  • 25 Squat Jacks
  • 25 high knees
  • 25 butt kicks

Crossfit Baseball

You go I go

  • 3 x 15  Hollow body rocks
  • 3 x 15 Supermans

Wrist mobility

Skill: Handstand Walk: 5 x 10 m or 5 x 2 conans (1 ea. way)
* For 9am skills and drills we will be working on handstand walks


WOD:

Pushup DU Biathalon:
50 DU + 30 pushups*
50 DU + 20 pushups*
50 DU + 10 pushups*
Pushups need to be chest to ground but not hand release.
* If you break on your pushups you must do 20 DU*
RX+ deficit pushups on 45# plates

1 am mobility will concentrate on hips and posterior chain

Crossfit Bytown