9
Dec
Tuesday, December 10, 2019
![](https://www.crossfitagoge.com/wp-content/uploads/2019/12/2019-10-02-12.47.07-2-300x199.jpg)
“Try to be a rainbow in someone’s cloud.” —Maya Angelou
WORKOUT OF THE DAY
Warm Up:
Joint Prep Routine
8 Jumping Squats
6 PVC Pass Throughs
4 Burpee Tuck Jumps
2 Down and Back Sprints
Skill:
Standing Shoulder Opener
Handstand Push Progression
(Stink bug Push Ups, Toes on Box, Tripod Press Outs, Controlled negatives)
WOD:
As Many Rounds as Possible in 3 Minutes, Rest 1 Minute, Repeat x 3
5 Handstand Push Ups
10 Box Jump Overs
90’ Sled Push
Skill:
Weakness Work