CrossFit WOD
Press 5×5
5RFT:
10 Pull-Ups
Row 250m
15/10 Push-Ups
15 Minute Cap
Accessory:
These below drills are beginner to intermediate to help you build strength and balance in the inverted position. Please watch the videos.
10-15 reps of Inch work walk up on box. Watch here
10-15 Handstand Balance. Watch here
10-20 Shrug and Shift. Watch here
*You will need to fast forward to midway or later point to see the above drills. However they also have a lot of other good drills prior.
Mobility:
Banded Overhead Stretch
Banded Sashay Stretch
Banded Posterior Chain Floss
BodyFit
3×5+ Pull-ups
For 15-20 Minutes
10 Cal Bike
10 Wall Balls
10 Bicycle Crunches
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