Sunday 190526

7 minutes of scales practice

7 minutes of L-sit practice

7 minutes of handstand practice (inversion)

7 minutes of plank practice

7 minutes of stretching

CrossFit Total

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

AND

On a running clock, row AND run 5,000 meters.

Wednesday 190522

2 rounds, at any pace to get the same numbers:

Lunge 100 ft. AFRAP

Handstand walk 100 ft. AFSAP

50 strict pull-ups AFSAP

50 push-ups AFSAP

Tuesday 190521

3 rounds for time of:

1,000-m row

15 clean and jerks

♀ 95 lb. ♂ 135 lb.

Sunday 190519

Complete as many rounds as possible in 20 minutes of:

5 strict L pull-ups

10 ring dips

15 single-leg squats

Saturday 190518

3 rounds for time of:

2 legless rope climbs, 15-ft. rope

35 wall-ball shots

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Friday 190517

Deadlift 5-3-3-1-1-1 reps

20 minutes of SLIPS practice, before and after (scales, L-sits, inversion (handstands), planks, and stretching)

Wednesday 190515

4 rounds for time, alternating arms each round, of:

10 single-arm squat snatches

8 single-arm rows

6 single-arm push presses

4 single-arm Turkish get-ups

♀ 35-lb. dumbbell ♂ 50-lb. dumbbell

Tuesday 190514

Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).

Run or row 5,000 meters.