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Yakima’s CrossFit Reformation 09.28.13

27
Sep

Yakima’s CrossFit Reformation 09.28.13

Prep work
Handstand progression 15-20 min

1)Elevated pike hold
2)Raised foot pike hold (20/24/30”)
3)Wall walk to hold (belly to wall)
4)kick into handstand against wall
5)free handstand

Post progress to comments

WOD:

15 min amrap of
Level one
10 hang power cleans
20 stationary lunges w/DB kb’s
30 pull ups

Level two
10 power cleans 135/95
20 stationary lunges w/ DB kb’s in the front rack position
30 pull ups

Post time and weight used to comments

Cool down:
Mobility of your choice- pick something that is tight or sore and spend some quality time tending to it.
Examples-team stretch, hip mobility, bands, lacrosse balls, foam rollers.

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