DATE – Saturday Dec 28th
Warm-up: 2 rounds
12-15 Banded good mornings
7-10 (ATYT) cycles with light plates
10 Sampson lunges
10 Push-ups w/ opposite arm + leg lift
20-30s static Handstand hold
Mobility: PNF hamstring stretch
WOD A) (17 min)
Build to a heavy triple deadlift, but NOT a 3 rep max. Bias perfect mechanics over weight.
Take 2 min rest between DL sets and practice gymnastic skills of your choice. Include some HSPU practice / review scaling options.
WOD B) CrossFit benchmark “Diane”
21-15-9
Deadlift (225/155)
Handstand push-ups
WOD C) 500m cool down jog (or light row) + stretch
