Tuesday – 170801

By
 In Uncategorized

Announcements

  • WMCF Summer Classic In-house Competition & 5 Year Anniversary BBQ!!!
    • On August 26th we will be hosting an in-house competition with a party after to celebrate 5 years as a CrossFit affiliate!
    • Teams of 2: MM, FF, MF
      • Rx – 50/50 – Fun
    • 2 Workouts and a Floater
    • $20/person – includes free beer at the BBQ after the comp!

SWOD

Headstand Progressions

1) Establish a Tripod Position
2) Rock from Head to Toes in Tripod Position
3) Bring Knees together at 90 in Tripod Position
4) From 90, extend 1 leg, return it, then the other
5) From 90, extend both legs to a Headstand
– all movements should be controlled in reverse order back to the floor

WOD

30-20-10 for time of (12 min cap):
Deadlifts (225/155)
Handstand Push Ups

Cash Out

3 sets of:
Seated Dumbbell Press x 10 reps
Dumbbell Hammer Curl x 10 reps, each arm

Recent Posts