Wednesday 11.12.14 Workout//

CrossFit

BWC//

5 rounds not timed

Kipping Pullup practice//accumulate 8-10 reps

Handstand progression// Beginner- 30 sec hold// Intermediate 5-7 negatives// RX 10 Kipping HSPU// Advanced 10 Strict HSPU

20 Air Squats

MetCon

For Time

20-15-10

Shoulder to Overhead (95/65)//Air Squats//Dead Lifts (95//65)

RRFP 

BB// 

Strict press 2x5// Push press 2x5// Push Jerk 2x5

BWC//

3rounds not timed

Kipping Pullup practice//accumulate 8-10 reps

L-Sit Progression//30 Seconds 

MetCon// Half Cindy

Bonus// 3 rnds// GluteHam Raise x10 &20 sit ups