CrossFit 416 Daily – Tuesday, December 9

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CrossFit 416 Daily – Tuesday, December 9

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Strength

Push Press

Level 1

3-3-3

Build to a 3RM in 3 attempts

Level 2

1-1-1

Build to a 1RM in 3 attempts

 

WOD – Compare to May 5th

12 Min AMRAP

3 x Handstand Push-up

9 x Box Jump(24/20)

15 x Kettlebell Swing(53/35)

 

Pop Up Mobility with the Doc (after 4:30pm class)

Target areas:

– Medial chain, knee and shins

Test and Retest Examples:

– Bottom of the squat

– Pulling position

Movements:

– Abductor smash (roller or barbell)

– Olympic wall squat

– Gap smash (knee)

– Medial shin smash and floss

Check out this video:

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