Main – CrossFit
Stable shoulders (No Measure)
Using a single light to moderate KB perform;
TGU – 3 R/L
Windmill – 5 R/L
Arm bar – 5 R/L
Press – 5 R/L
Unilateral Russian swing – 10 R/L
Halo – 5 R/L
Snatch – 5 R/L
Special Mary (Time)
For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Metcon (Time)
B-Fit
1) 2 supersets of ;
KB unilateral russian swings * 10 per arm
DB snatch * 10 per arm
2) 4 RDS with a partner
500m row
30 KBS
15 pull-ups
15 WB
*one athlete works at a time/partition reps any way you choose*