Hey Folks!

Lots of awesome handstand push ups today.  All those heavy presses are coming in handy eh? 😉

Check out the CrossFitter of the Month – We’ve got a new one!

Keep up the great work, you’re all looking great (Paleo challenge or not – although there are some serious results coming through on the paleo challenge!)

Warm up

2 Rounds – 10 dislocates, 10 push ups, 3 x 10 second super mans, DEEP squat hold – 30 seconds.

Snatch  2-2-1-1-1-1 (plus warm up sets and movements before these) *Add weight each set

3 Rounds for time:
400m Run
30 Walking lunges

Mobility:
Stretch – Hamstrings, Calves
Foam Rollers – Glutes