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6 Sept 2017 KDA CrossFit in San Diego

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6 Sept 2017 KDA CrossFit in San Diego

Warmup:

3rds
:30 Handstand Hold
8-10 Plate Windmills
8-10 Hip Windmill + Squat
8-10 Ring Row

Sport:
A.
x1 Max UB Toes to Bar (record this number)

3min easy Row/Bike

B.
EMOM 6 TTB
Use 30-40% your UB number based on your technique

C.
2 RFT
20 HSPU
30cal AB
40 Air Squats
50 Double Unders

Lifestyle:
A.
3 Sets of 5 reps per side
1/2 Kneeling SA KB Bottoms up Press

B1.
Standing Press @4010, 8-10, x 3

B2.
DB Row @4040, 6-8, x 3

C1.
DB Bench Press @3010, 8-10 x3

C2.
Powell Raise @3010, 8-10 x3

Optional
x3 400m Run at a repeatable pace resting 1:1

Training Notes:
Sport: You guys are going to start seeing some gymnastics testers in the upcoming weeks make sure you record these numbers. If you miss one you’ll want to make it up at some point so you have your number for the start of the gymnastics cycle.

Lifestyle: You’re focal point today is upper body pushing/pulling, scapular stability and some run conditioning.