Mini Flight Simulator

Get Some Handstands!

 

Seamus, HB, Carson. BOOM

Congratulations to Carson and HB on earning their CrossFit Level 1 Certification this weekend!  Great work.

 

 

Mobility

Press ups
Lat band stretch
Hamstring up n over
pigeon stretch
press ups
calf stretch

skill
10 minutes double under work.
If you have doubles,

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You must stop between sets.  10 minute time limit

Strength.

Front Squat
5-5-3-3

WOD

Partner up.  20 minutes total.

1 partner rows for 1 min.
1 partner performs sdlhp for 1 min

switch

rest 30 sec

4 rounds
record reps + calories.

 

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