KB Toys
Accessory Work
Warm-up
Grab a KB
10 goblet thrusters
5 single arm snatch
5 windmills
Switch arms
5 arm bars
1 turkish get up
Switch arms
Repeat all with a heavier kb
Then anterior shoulder kb smash and test out the db kb front squat
Strength
1. Back Squat
2-2-2-2
2. Push-press
3-3-3-3
WOD – If you retested on Monday complete Monday’s BT WOD
21-15-9
Double KB Front Squat
Strict Handstand Push-ups
Games (2,1.5)
Regional (1.5,1) 15-12-9 Strict
Open- (1,0.75), kipping
Cooldown
1 Mile Run
back squat x2: 395
push press x3: 225, 245 (x1)
wod: 11:59 @ 1.5, kipping
coooooooooldown: beautiful evenin for a jog
Any interest in this Rx only comp in Salem, NH on Saturday 4/11?
https://crossfit-free.theboxhq.com/events/crossfit-frees-annual-spring-open
300×2
185×3, 205×1
10:04 wod. 21-15-9, 1pood, red band strict HSPU.