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).
Scaling Guide: 15 – 30 “rounds”
Compare To: 2012 – 08 – 12
Article: Create a superhealth community