Sunday Mass:
Warm UP:
4 rounds:
Row 100m
Handstand hold for as long as it took to row 100m
Mobility:
-Internal Shoulder rotation
-Roll out feet
-Rollout lats
First Hump:
Choose one of the following workouts:
“Wittman”
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
or
As many rounds as possible in 10 mins of:
75 Double Unders
50 24 in Box Jumps (2011 Regional Standards)
25 Shoulder-to-Overheads 105 lbs (From Ground)
Strength:
Work to 1RM Rear Push Jerk
Final Stretch:
4 Rounds not for time, try and increase weight and damper setting each round
Snatch Balance x 3
Overhead Pistol Squat x 2 each leg
100m Rowing Sprint
CrossFit Mean Streets
Downtown Los Angeles
