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CrossFit Pally – CrossFit


Push Press (1 RM)

Athletes: Be careful not to squeeze in a small dip, mimnicing a jerk, it can be tempting when it gets heavy.

Coaches: watch athletes carefully on this, and call them out =)

Handstand Walk Progression work

spend 8 – 10 minutes revisiting some drills for HS walk practice.

Drill ideas: shoulder taps, weight shifts, bear crawls, partner assisted walk, wall walks, kick ups to hs

Note: you can do some of these drills either upside down against the wall, on a box in the pike position or in a pike position on the ground.


Metcon (Time)

3 RFT:

300m jog

10 evil wheels

16 alt. DB snatch 50/35