Warm-up: Official Crossfit Warm-up:
3 rounds of the following:
10 Squats, 10 Push ups, 10 pull-ups, 10 sit-ups, 10 back extensions, 15 second Samson Stretch each leg.
Skill :Â 5 minutes Handstand Practice
1 clean + 5 Presses – Choose a weight close to 90% of your 5RM.
20 burpees – Unbroken -Â Do not stop until you finish all 20 burpees
Rest 2 minutes between rounds.
Post weight for the clean and press, and time to complete each round.Â Remember the goal is to complete all 20 burpees for each round without stopping.Â Go as fast as possible.
take a look at his fingers too.Â He’s going for the rack position so much that he’s
letting his fingers fall off the bar.Â Try it sometime