Tuesday – 3-20-18
Warm up: 2 rounds
:30 headstand (start in tripod)
10 push ups
50ft super long reach lunges
Skill: OH Stability and Core
5 rounds
50 ft OH walk with barbell and KBs
15 GHD sit ups
Workout:
work up to heavy 3 rep strict press
As many unbroken sets of HSPUs in 5 min
Thursday – 3-22-18
Warm up: 2 rounds
:30 GHD Shoulder stretch
20 PVC pass throughs
300m run
Skill: Ring MUs
15 Hip drive transitions
10 low ring transitions
10 High ring transitions
Try banded transitions
5 Good big kips
Workout:
EMOM for 20 min
4 weighted pistols
6 push ups
8 jumping squat w/ KB
CrossFit Havoc 