Miguel Vallejo
June 17, 2015
| Performed at: | CrossFit Beo |
| Workout Name: | Skill Work Wednesday |
| Description: | Skill: 1.... Progressions for Pushups then: 3 Sets of Max Effort of whatever progression you are at. Rest 1 Min Between Sets 2.... Progressions for HSPU 3 sets of Max effort of whatever progression you are at. Rest 1 Min Between sets 3.... Progressions for Ring Dips 3 Sets of Max effort of whatever progression you are at. Rest 1 Min Between Sets Midline: 4 Months or More CrossFit If coach thinks they are ready of GHD Sit-ups 3 x 20 Less the the 4 months CrossFit no matter what 3 x 30 weighted or non weighted ab Mat situps WOD: Partner Workout Double Karen 300 WallBalls for Time *** wallball can't touch the groud each time it does you both have 15 Burpees |
| Results: | 10m 36s Performed as RX |
| Warmup: | 5 Mins of Mobility on Own 3 Rounds NFT of: 20 Kettlebell Swings (face level) Russian 10 Overhead Walking Lunges (using bumper plates) 5 Pull-Ups |
| Cooldown: | Foam Rolling 1.Lower Legs 2. Glutes/Hips 3. Quads/Hip Flexors 4. Mid-Upper Back (hug yourself) 5. Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7) 6. Lats/Rear Shoulder 7. Triceps |
| Athlete's Notes: | 150 for time no partner |
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