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Yakima’s CrossFit Reformation 09.28.13


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


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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