01/16/2016

15
Jan

01/16/2016

Clinton Hill, East Williamsburg – CROSSFIT

QOD

Do you like partner workouts and if so would you like to see more of them?

Strength / Skill

HANDSTAND WARM UP: (No Measure)

10 Shoulder Dislocates with PVC

10 el grip/dorsal Shoulder Dislocates with PVC

10 Inch Worm (back in forth in place)

10 Seconds: Partner Shoulder Stretch

WRIST STRETCHES:

WRIST STRENGTHENING:
-TRIPOD POSITION

-HEADSTAND PUSH TO PLANK

-DOWNWARD DOG HSPU

-HANDSTAND PUSH UPS WITH BOX

-HANDSTAND PUSH UPS WITH PARTNER

-HANDSTAND PUSH UP AGAINST WALL

WOD

Metcon (Time)

60 Alternating Burpees

60 Partner Wall Ball Shots (1 ball per team) 20/14

60 Partner Med Ball Situps (30 each) 20/14

60 KB Swings (70/53#) (1 kbs per team)

Row 2000m (switch every 250)
Post times with partner and weight used.

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