6/30/15 Tuesday - Calibrated CrossFit

Performance

A. Every 90 seconds, for 30 minutes (5 sets of each station):

Station 1 – Bulgarian Split Squat @ 3111; 6/leg

Station 2 – Strict Handstand Push-Ups or L-Seated DB Press @2111; 10-12 reps

Station 3 – Ring Row @ 2111; 10-12 reps

Station 4 – Reverse Snow Angels; 20 reps (slow and controlled)

B1. Nose-to-Wall Handstand Hold; 45-60 seconds x 3 sets, rest 30

B2. . Arch Rocks, 10 reps x 3 sets, rest 30

B3. Couch Stretch; 90 seconds each leg x 3 sets, rest 30sec

B4. Shoulder mobility smash or stretch (coaches choice); 90sec each x 3 sets, rest 30sec

Competition

Wod will be posted at gym