July 19

Hey crossfitters,

I don't know about you all, but this weekend I watched the live streaming of the crossfit games and, frankly, I was inspired by the effort all the athletes put in. Last night, I sat down, thought about our programming, and improved upon it in areas we were deficient. Some things will be different, but largely the changes will be too subtle to notice. I am going to start throwing in some challenges with how we train, so be ready.

So, this WEEK's warmup is

3 rounds
20 scap push-ups
10 squat-to-stand
10 push-ups
10 toy soldiers

For tomorrow,

Strength: Backsquat
5 x 5 @ BW

Skill: Double Unders or Jump Rope
Practice for 5-10 minutes at minimum.

WOD:
AMRAP 12
2 Muscle Ups (scale to DH Pull Ups, Kips, or Jumping Pull-Ups)
4 Handstand Pushups (scale to inclined push-ups if needed)
6 Burpees

Stretch and/or foam roll

Get at it!