4 ROUNDS FOR TIME
10 Kettlebell front squats per arm @ 70/53lbs
5 Handstand pushups
Post your time to the comments
To do a KB front squat, you will clean the KB up to the rack position and hold it there. From there you will execute a regular squat. Here is a KB clean. The last picture is how you will hold the KB for this exercise. It may help to hold you free hand out to the side for stabilization.
If you cannot do a handstand pushup, we want to try them with the bands. If no bands or limited space, use a box as a last resort! For those not at Da Vince Gym to see my in person demo, here is a video on using the bands for the hspu.
Melissa will be at the gym during lunch and will stop by in the afternoon to show the afternoon group how to use the bands.
For those at Da Vince Gym, the women’s restrooms/showers will be unavailable starting at 1400 for approx 2 hours.
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Not a lot of pictures from today as I have the camera and missed both the lunch and afternoon workouts. So, there are only pics today of Lili and I as we played with the camera during our workouts. So here are a few. Also, this is the whiteboard as of 1500. I will take a pic with everyone’s times and post that tomorrow.
More pictures from yesterday on the picture page.
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CrossFit HQ WOD:
Three rounds for time of:
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps