190101 - First Day of 2019! (Normal Hours!)

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? OF THE DAY - Big goal for 2019?

WARM UP - 1 min of cardio and 1 min of jumping rope
Then 2 rounds of…
6 squats
6 squat hops to target
3 Strict pull ups or bar rows

MOBILIZE -
Banded Chest Pulls
Banded Abductor Activation

COACH PREP - Chest to Bar prep
1 minute of Double Under Practice

WOD -
AMRAP 12:
12 Chest to Bar Pull Ups
24 Air Squats
36 Double Unders
Rest 2 minutes
FOR TIME
12 Chest to Bar Pull Ups
24 Air Squats
36 Double Unders

SKILL - (See pictures below)
10 Pike Push Ups
5 Box Clocks

The easiest way to get better at handstand anything, is to get upside down often and get comfortable being inverted! There’s tons of ways to do that where your full body weight isn’t completely over your head and therefore less scary!

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Michael Reynolds

CrossFit Level 1 Coach