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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