10/27/16

olympic weightlifting ypsilanti ann arbor crossfit

WOD

Every 3 mins for 18 mins do:

20 Row Calories

Single Arm Kettlebell Overhead Walking Lunge, 24/16 kg, 20 m

(Other arm hold bell in rack)

Then:

Handstand Weight Transfers 3×10

Handstand Walk Away From Walls 3×1

Conditioning

Complete as many rounds as possible in 15 mins of:

3 Handstand Push-ups

6 Toes-to-bars

12 Kettlebell Swing (American)s, 32/24 kg

Then:

Single Arm Db Bent Over Row 12-12-12

For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.