Monostructural/Weightlifting Conditioning, Long-Duration
CrossFit Mainsite 160607 WOD
For time:
200 double-unders
100 dumbbell squat snatches
200 double-unders
Gymnastics Skill Development
Alternate back and forth between the two, practicing:
Handstand hold or walk
Parallette shoot-throughs
After-Hour Accessory Exercise
Rotator cuff:
2 rounds of 30 seconds each:
External rotation, arm @ 0, R
External rotation, arm @ 90, R
External rotation, arm @ 0, L
External rotation, arm @ 90, L
Before class: Have a jump rope, PVC pipe and light dumbbell ready for the warmup.
After class: Do accessory exercise, record workout results, clean & return equipment.