Tuesday: 1-30-18
Warm Up:
15 side leg swings (each leg)
15 front to back leg swings (each side)
Hurdle stretch
Back Stretch
Splits!
Skill:
Hand Stands
Work on free handstands, tight hollow position. Utilize wall if needed.
3 rounds
10 Rower pikes
2 around the world – on box (1 each direction)
8 Shoulder Taps
10 side HS walks against wall (5 each direction)
Workout:
6 Shoulder ring complex
12 V-ups
10 Cals on Bike
20 Jumping squats with empty barbell
Thursday: 2-1-18
Warm Up:
2 rounds
20 PVC Pass throughs
10 perfect push ups
20 knees to chest abs
Skill:
Bar Work
Back Hip Circle skill and practice
Maybe front hip circle???
EMOM 12 min
1 strict pull up
2 kipping pull ups
2 chest to bar pull ups
Workout:
15 min AMRAP
20 OH Stationary Lunges
15 GHD Sit ups
10 Pull Ups
CrossFit Havoc 