Workout of the Day
5 Rounds for Quality and Load
8-12 Floor Press (3-2-1-2 tempo)
1:00e Single Arm Static KB Hold
Keep the floor presses controlled and stick to the tempo, three seconds down, two second hold at the bottom then 1 second ascent and 2 second reset.
For the single arm holds, try to have the Kettlebell NOT touch your though, keep about 1-2″ of air between you and the bell and focus on your best possible posture. This will work the muscles on the opposite side of your body.
3 Rounds for time of:
16 Kettlebell Swings
4 Wall Walks
Try to go hard on your rows and heavy on the kettlebell. Some of you go hards might try weights above the red (32kg) bell today! Move with intention through the wall walks and try to catch your breath if you can.
CrossFit Group Class Programming Template (WK6/7)
Mo’s M.O. is stellar rope climbs
Wall Walk Tips
Here are some wall walk tips from CrossFit Open workout 21.1