22nd to 29th October, 2019

22/10/19 - Tuesday

The Back Scale

The Back Scale

Power clean 5-3-3-1-1-1 reps.

Practice the L-sit for 8 minutes.

Practice back scale for 8 minutes.

23/10/19 - Wednesday

For time:

Row/Run 500 meters
21 thrusters
Row/Run 1,000 meters
15 thrusters
Row/Run 500 meters
21 thrusters

Men: 135 lb.
Women: 95 lb.

24/10/19 - Thursday

Row 5,000 meters for time

8 minutes of handstand practice

12 minutes of stretching - ROMWOD

25/10/19 - Friday

5 rounds for time of:

Lunge 30 feet
15 pull-ups
30 push-ups

Take as few steps as possible for the lunges, and be super strict on the pull-ups and push-ups.

26/10/19 - Saturday

Deadlift 5-3-3-1-1-1 reps

Practice slow descent from handstand for 18 minutes.

Happy Diwali

Happy Diwali

27/10/19 - Sunday - Happy Diwali - We will have a Diwali Havan at CFLP - Start Time 09:00am - Please Do Come

28/10/19 - Monday - CrossFit Games Open Workout 20.3

29/10/19 - Tuesday

3 rounds for time of:

5 strict muscle-ups
1 minute of L-sit

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