Workout for 1/12/2017

Monostructural/Weightlifting Conditioning, Mid-Long Duration

“Runs & Buns”
 In teams of 2, 1-18 rep ladder:
 Shuttle run
 Front squat

Teammates alternate full rounds
 

Gymnastics Skill & Stability Development

Low-rings arm extensions
 
Guided practice.
Demo video in movem library:
 www.CrossFitGymnastics.com


After-Hour Accessory Exercise (Balance & Stability Focus)

Balance: Accumulate 3 minutes of single-leg balance (90 seconds each leg). Consider yoga poses.
 


After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
 

Before: Check 40-50% of front squat
max; no other prep work today.