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Tuesday, Jan. 10 CrossFit Workout of the Day

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Mobility: Handstands, like overhead work, is taxing on the body especially the shoulders and wrists. Prepare for inverted fun with these mobility exercises that focus on the wrists, shoulders, t-spine and hips.

Warm up
3 rounds:
200m row
10 sit ups
5 walkouts w/ push up

Skill
Handstands – push ups and walks

10-minute EMOM
Level 1: 30-45 second handstand hold
Level 2: 3 negative hspu/3-5 hspu/10 alternating shoulder taps
Level 3: 3-5 deficit hspu or handstand walks

Conditioning
Performance
For time:
42 burpees
21 power snatch (95/65)
30 burpees
15 power snatch (115/75)
18 burpees
9 power snatch (135/95)

Fitness
For time:
42 burpees
21 dumbbell snatches
30 burpees
15 dumbbell snatches
18 burpees
9 dumbbell snatches

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