CrossFit 416 Daily – Sunday, October 15th

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CrossFit 416 Daily – Sunday, October 15th

Warm-Up

3 minutes full body dynamics and banded shoulder work

2 rounds of:

15 x Hollow rocks

3 rounds of:

0:15 sec False grip hold

10 x Yoga push-ups

 

Skills and Drills

3 x 5 reps of Tempo false grip ring rows

3 x 3 rep of Top of dip hold to lower support

L-sit progressions

 

WOD

On the minute for 21 minutes

Minute 1: False grip pull-ups

Minute 2: Parallette push-ups

Minute 3: L-sits

 

Cool Down

Banded lat stretch 1 minute (right side/left side)

Lacrosse ball smash 2 minutes

Childs pose progression 1 minute

 

Rx+

“Love Me Some Burpee”

21-15-9 reps

Calorie row

Burpee over the rower

Chest to bar pull-ups

rest 5 minutes, then

21-15-9

Push press (135/95)

Burpee box jumps

Handstand push-ups

rest 5 minutes, then

21-15-9

Hang power clean (155/105)

Burpees

Toes to bar


Oxygen Deprivation Does A Cell Good

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