10 skills

Posted: 08/31/2016 in CrossFit Trainers, Uncategorized, WOD
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Warm-up 

4x rig weaves

20 ring rows

Double alternating tabata:

-Dot drills

-HS hold

strength

strict press (EMOTM)

12xbar

3×60%

3×70%

3×80%

3×80%+

3×80%+

12×50%

WOD

10 minutes to find:

1rm box jump

-Then-

run 1 mile for time

Extra 

Accumulate 3 min in hollow hold

everytime you break: practice hand stand walks

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