WORKOUT OF THE DAY

WORKOUT OF THE DAY 7.18.18

There is nothing noble in superior to your fellow man; true nobility is being superior to your former self.
— Ernest Hemingway

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Rob Battenfield 2012 -2018.   "Some starts and stops over the years but basically from no CrossFit to now.    33 years old with growing belly and double chin of death to 39 and feeling good."   


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WORKOUT OF THE DAY

Warmup:

4 min EMOM

10 CAL Row 10 Burpees

 

Skill:

Rope Climb Progression

Box Handstand Progression

 

WOD:

Complete 4 rounds for time:

Row 500 meters

15 Deficit Handstand Push-ups (Ear Below Hands)

2 Rope Climb “double up”

 

Intermediate:

Complete 4 rounds for time:

Row 500 meters

15 Handstand Push-ups

1 Rope Climb 

 

Fitness WOD:

Complete 3 rounds for time:

Row 500 meters

15 Push-ups

3 Rope Lowers and Raises

 

Cool Down:

1 min Child pose on wall

Move hand up wall

1 min Child pose on wall

4 Position Wrist Stretch (Fingers forward/fingers sideways/ fingers back/ gorilla stretch)

- 6 reps In and out in each position