2
Oct
181002
Announcements
Monthly Social at Durty Nellies Wednesday Oct 3rd
7 PM
CrossFit Pally – CrossFit
Handstand Walk Progression work
This is our final session devoted to HS walking, I’ll sprinkle drills in here and there.
10 minutes to work on:
-30 second nose to wall HS hold
-10-20 marches in a challenging position (whichever one is hard for you
OR
-Walk with 2 people and PVC for support
OR
-Work on walking towards wall
Weightlifting
Seated DB Shoulder Press (4×7)
This time we are going to use 2 KBS and do INVERTED KB shoulder press while seated
Metcon
Metcon (3 Rounds for time)
Rowing intervals with a partner:
3x500m row, rest while partner rows
Aim for within 3 seconds each time