We had a great workout this morning, with a great turn out. Remember to hit full range of motion (i.e. full depth squat) on every wall ball shot – don’t cut yourself short.
Wall Ball Shots
10 Sumo DeadLift High Pull
20 Double Unders
We finished off today with an impromptu hand stand competition. Most folks did well in the 30 – 60 second range, while Lindsay beat out Chris Mac to become reigning champ with a highly respectable, perfectly executed hand stand of 1:40. Mad props also go out to that crazy cat Mary Lynn, who did her (lengthy) hand stand freestyle – no wall required thanks very much.
Great work all! And welcome to the new crowd starting fundamentals this morning. You’re going to love it…y’know, once you can walk again
We started the latest group with an introduction to CrossFit and then got moving with the Air Squat followed by Push Ups and Ball Slams. We then did the following WOD:
3 rounds of:
10 Air Squats
10 Push Ups
10 Ball Slams
After that we introduced them to KettleBell Swings. Here are the times for the WOD: