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180924

24
Sep

180924

Announcements

Monthly Social at Durty Nellies Wednesday Oct 3rd
7 PM

CrossFit Pally – CrossFit

Handstand Walk Progression work

10 Minutes:

-Back to wall march practice (if able to do wall facing ok)

-30 sec nose to wall hold

-10 kick ups freestanding if wall is proficient

Weightlifting

A.: Seated DB Shoulder Press (7×3, KB in one arm, and DB in other pressing out)

same as we’ve done last two weeks, try to go up to a heavier DB

B.: Bent Over Row (3×7 )

Do snatch grip here and feel free to superset

Metcon

Metcon (Time)

7 Rounds of “Cindy” for time:

1 Round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats
*12 minute cap, a good challenge is to aim for a 1 minute a round