CrossFit Workout 10/5/18 Friday

Warmup
9 min emom
min 1 10 banded lunges/side
min 2 :20 bottom of pushup hold
min 3 :30 pigeon stretch/side

then do the kb warmup

Workout Warmup
Every 4:00 x 5 rounds
KB Single Arm Front Rack Split Squat x8 heavier than last week
:15-:20 handstand hold+ 3-5 kipping HSPU
Flutter Kicks :30 As slow as possible

then:
row 150/100m x3 fast, rest :45 in between rounds

CrossFit Workout
20:00 of 1:00 on 1:00 off
Odd rounds: 15 unbroken wallballs
Even rounds: max meters rowing

Coach’s Note
This workout is 5 rounds of each movement. 1:00 full rest after each round. Push the row, and pick a number of wallballs that you can stay unbroken with. Your score for the wallballs is pass/fail. For the rowing, it’s total meters.

Lift
Front Squat 3×10 @ 4011 a little heavier than last week

rest 3:00 between sets

Conditioning 
9 minutes of 1:00 on 1:00 off rowing for sustainable meters

rest 6:00

9 minutes of 1:00 on 1:00 off biking for sustainable calories

Same paces as last week

Skills
Not for time:
Accumulate 35 pistol foot switches