Wednesday 8.1.18 CrossFit


200m Run with MB
– Then –
Tabata Until Complete:
60 Double KB Rows (light)
60 Double KB Front Squats (light)
– Then –
200m Run with MB


Min 1: Accumulate 20s Handstand Walking or in a Handstand Hold
Min 2: 10s L-Sit/Hollow Hold + 10 Banded Pull ApartsIntent: Spend 10 minutes refining either your HS Hold or Walk. Between sets we’ll perform some assistance work for the back and abs


5 Rounds
40s work/20s Rest
1a) Wallballs (20,14)
1b) Box Jumps w. step down (24,20)
1c) Handstand Walking or Shoulder Taps
1d) Sit Ups w/ Plate  (25,15)
1e) Max Calories Bike, Row or Ski Erg
*Score = total Wallballs + Calories
*combine cardio movements however you want
L2: (14,10)(20,15)(15,10)
L1: (10,8)(20,15 Step-ups)(10,BW)

Intent: Today you should be able to sustain a 75% effort for the entire workout meaning your reps output should only drop off slightly each set. Don’t worry about your score today, worry about performing each movement perfectly.


5min Mobility with Coach