07 Jan CrossFit – Tue, Jan 7

Potrero Hill, South Park – CrossFit

Shoulder Girdle Warm-up (Checkmark)

2x:

10 Scapula Push-ups

10 Scapula Ring-rows

100 ft DB/KB Farmer carry

3 Negative Chin-ups + hang

WOD (2 Rounds for reps)

30 sec on/ 1 min off- 7 rounds

1 rd=

30 sec Handstand walk for reps (5ft =1)/ Shoulder taps for reps

1 min rest

30 sec HSPU (L3 Strict) for reps

1 min rest

21 min total
Record reps total for HSW/ shoulder taps for “round 1”

Record reps total for HSPU for “round 2”

Week Preview

Wed- Clean& Jerk/ Run

Thurs- Ring MU/ KBS/ Box jumps

Fri- Bike intervals

Sat- Snatch/ Burpee

Sun- Open 17.2