CrossFit 416 Daily – Sunday, October 29th

Warm-Up

3 rounds of:

1 minute Overhead plate hold

10 x Yoga push-ups

5 x Lateral step-ups

 

WOD

5 rounds for time of:

5 x Strict handstand push-ups

10 x Pistols (right/left)

40 x Double unders

 

Rx+

5 x Strict pull-ups

10 x Strict handstand push-ups

15 x Strict toes to bar

30 x Pistol squats

50 x Wall balls (20/14)

30 x Kettlebell swings (70/53)

15 x Strict toes to bar

10 x Strict handstand push-ups

5 x Strict pull-ups

then

As many rounds as possible in 12 minutes of:

12 Calorie row

6 x Clean and jerk (155/105)

50 ft Handstand walk

 

Cool Down

1 minute Calf stretch

1 minute Banded shoulder stretch (right/left)

---

Is Your Squat Quad or Hip Dominant