@CrossfitGS
Strength. 20 Minutes of a complex with about 2 min rest between
- x5 Strict Press (20-40kg)
- 30 Second plank
- x5 Pullups (did all 5s)
Then:
Partnered workout (Mark):
- 50 KB Swings (16Kg)
- 40 Box Jumps
- 30 Goblet Squats (16Kg)
- 10 Man Makers (10Kg DB)
- 30 Goblet Squats (16Kg)
- 40 Box Jumps
- 50 KB Swings (16Kg)
Time: 12:34
@CrossfitGS
Working to a heavy x3 Thrusters…
- 3x20kg, 3x30kg, 3x40kg (felt fine – out of time)
Then:
9 minute AMRAP:
- 16 Wallball (3kg – no others available)
- 5 Burpees
- 1 Man Maker (12kg KBs)
4 Rounds + 16 WB + 1 Burpee
@CrossfitGS
Warmup: run; lunges; leg swings; squats; pvc push jerk;
Skills: Man Makers & Push Jerks
Then:
21 EMOM:
- 1 Man Maker (15Kg)
- 10 Pistols
- 10 Push Jerks (30Kg)
@Home
4 Rounds for Time (84 reps total):
- 5 Knees To Elbows
- 7 Man-Makers (6Kg)
- 9 Ring Dips (assisted purple)
Time: ~21:00
@Home
Handstand progression – 20 minutes
Warmup:
- 120 skips
- 3 x 5 Ring Dips
- 3 x 5 Press Ups
- 3 x 5 Pull Ups
- 3 x 5 Squats
Then:
10-1 reps for time:
- Strict Pull Ups
- Man-makers (6kg DBs)
Time: ~20 minutes (clock crashed on phone)
Then:
Calf and hip-flexor stretches