Thursday 121114

Fitness has many Faces. @visualsbyaj #crossfit #cfwr #strength #balance #coordination #power #theoutlawway

A photo posted by CrossFit White River (@crossfit_white_river) on

Makeup Day, Outlaw Connectivity day (gymnastics holds), or Open Gym

_______________

Outlaw Connectivity

Flexibility
Box Shoulder Stretch  4X0:20
photo-4

Static Shaping
1a) 2×1:00 Hollow Hold on Back Holding PVC
1b) 2×1:00 Arch Hold Holding PVC

Handstand Work
2×1:00 Chin to Toes HS Hold

-Adapted by The Outlaw Way Connectivity

_______________

ON RAMP B-5

_______________
Wall Ball
Thruster
Clean and Press
Jerk
KB Swings (click here for DEMO)
Ring Dip

_______________

3x3min AMRAPS of:

5 Wall Balls
4 KB Swing
3 Thrusters

(rest 0:30 between AMRAPS)

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