All in the Hands

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFKillearn Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Kettlebell Swing
  3. Sit-ups  
  4. Walking Lunge
  5. Handstand Push-up (5-7 reps)
  6. Strict Pull-up (5-7 reps)

Announcements/MOB:

  • Party at CFJustified MAY 3!
  • Stretch: Wall Stretch

Lift:

Back Squat
2x5 @ 60% of 1RM
1x5 & 70% of 1RM
5x5 @ 75% of 1RM

Skills & Technique: (Click below for links to more info)

Wod:

All in the Hands
 
3 Rope Climbs
10 Handstand Push-ups
30 Doubleunders
 
13 Minute AMRAP