Warm-up: 5 minutes of shoulder mobility followed by the Burgener warm-up. Workout: Behind the neck Jerk 1-1-1-1-1-1-1 Post loads to comments. Compare to 110314. Cool-down: 20 Front Levers, slow and steady. Make your last rep better than your first. Powerlifting: 3 x 5 Pull-ups 3 x 5 Ring dips Dynamic effort bench press 3-3-3-3-3-3-3-3-3 3 x 10 Deficit handstand push-ups 3 x 10 Touch and go push-press 2 x Max effort pull-ups “Freestyle Connections Seminar: Kipping Handstand Push-Up Progression” with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] “Rebuilding Your Life Through CrossFit” with Nancy Raineri, CrossFit Journal preview video [wmv] [mov] In case you missed our e-mail about the CrossFit Huntsville survey, be sure to click here and fill it out!REMINDER: WOD for A.J. is this weekend and will begin at 5 P.M. It is $10 to participate. You may pay beforehand or the day of. We hope to see you all there!
