Fri. NOV 2, 2012: She Devils Galore

Welcome to Diablo CrossFit, one of the only places in the world where you’ll find more than 8 ladies doing handstand push ups at the same time in a “regular” class.

Mobility:  Shoulder mobility

Skill Practice Warm Up:  Turkish Get ups.  5 reps alternating sides.  Use kettlebells or dumbbells and keep going up in weight if you feel your technique is ready.

Workout:  Bench Press

5 – 5 – 5 – 5 – 5

Metabolic Conditioning Workout:

Max Muscle Ups in 6 minutes


Max in 6 minutes – Chest to bar pull up (Nov: band) and ring dip (Nov: band)

You may complete the pull ups or dips in as large of sets as you’d like, but the final score must be 1:1 (i.e. if you do 15 c2b pull ups and 12 ring dips, you only get 12 rounds).

*Women’s Rx

Scaling Guide:  15 – 30 “rounds”

Log your results online by clicking here.

Compare To:  2012 – 08 – 12

Article:   Create a superhealth community

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