Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
Skill
2: Metcon (No Measure)
1) Static Shaping:
3×0:40 seconds
Toes to Nose Handstand Hold Against Wall
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2.1) Skills and Drills:
3xME Free-standing Handstand Shoulder Taps
(If your ME is less than 10, or if your form fails, perform sets of 20 against the wall.)
What are Handstand Shoulder Taps?
Light hands, push through your shoulders, your elbows should come straight out to the side and you should stay in the same place on the floor.
Video: http://binged.it/1toVcjB
2.2) Wall Med-Ball Throws, 2×10
Arch to Hollow Ball Throws
Video: http://vimeo.com/92075390
Focus on not breaking your shoulder angle at the end of the throw, we are working on snapping from the arch to hollow position that we have been practicing.
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3) Conditioning
Arch Rocks, 0:20 On/0:10 Off for 4:00, hold a PVC pipe if possible.
Video: http://vimeo.com/92411078
Metcon
3: Metcon (Time)
4 rounds
400 meter sandbag run 40/20#
20 burpees
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