Warm-up:
Maxwell ladders
Maxwell Series (surfer, T,Y,W,I,O)
Gymnastics Development
Handstands-shoulder touches-walkouts
CrossFit WOD on the minute:
1 power clean
1 hang squat clean
1 front squat
2 shoulder-to-overhead
*rx’d weight is 185/125, but pick a weight that will allow for a minimum of 8 rounds of completion
Power Hour3 rounds for time:
40 ring rows
40 kb russian swings #53/35
*every time you rest during a movement, perform 20 walking lunges
Maxwell ladders
Maxwell Series (surfer, T,Y,W,I,O)
Gymnastics Development
Handstands-shoulder touches-walkouts
CrossFit WOD on the minute:
1 power clean
1 hang squat clean
1 front squat
2 shoulder-to-overhead
*rx’d weight is 185/125, but pick a weight that will allow for a minimum of 8 rounds of completion
Power Hour3 rounds for time:
40 ring rows
40 kb russian swings #53/35
*every time you rest during a movement, perform 20 walking lunges
