Skill
- Backward/Forward Rolls
WOD
3 rounds for time:
- 3 overhead squats
- 20m overhead walk
- 3 overhead squats
- 30 double unders
Mobility
- Prioritize for rowing catch position: ankles, squat
- Couch Stretch
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- Tire Flip, Burpees; A Tale Of 3 Programmers
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- Wall-ball? Double Unders
- Deadlift, KB Swing , Burpees.
- Chipper
- Run, Walking Lunges
- Gymnastic Volume
- Mobility, Recovery
- Warmup (10’) Gymnastic warmup 2 Skill ...
- Monday, Pull-ups, KB Swings
- OHS, OH Walk, Double Unders
- From Thursday: Turkish Get-ups, Pull-ups
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About Us
- Charles White
- I crossfit, row, run, xc ski, mountain bike and ride a horse. Music is a big interest; I play jazz and some classical piano. By day I’m a registered piano technician.
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certified CrossFit level 1 trainer strength & conditioning strong look good naked caveman paleo diet paleolithic nutrition Houghton Hancock Calumet Keweenaw sports training weights kettlebells rowing nordic skiing xc skiing exercise cycling mountain biking weightlifting weight training gymnastics cardio crossfit methodology increased work capacity across broad time and modal domains marathon triathalon crossfit football pose running fitness center l1 cert powerlifting squat olympic lifting concept 2 erg rowing machine endurance
CW: 14:38. 45# bar.
ReplyDeleteNot a lot of OHS, but after the overhead carry, the last 3 were tough!
Mom was trying out the ski erg at Crossfit Worthy in Mount Pleasant. Thanks for the loan, Terry!
ReplyDelete