Diane

26.2 CrossFit – CrossFit

accept praise today

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Extra Credit

Metcon (No Measure)

4 Rounds For Quality:

12 pistol drills (each side)

8 Single Dumbbell Half Kneeling Single Arm Press

3 Rounds For Quality:

10 Banded Tricep Extensions (0:02 pause)
Build hight on support leg untill you are doing pistols.

https://www.youtube.com/watch?v=vq5-vdgJc0I

Start at about 1:45:00 if you dont want to watch the whole video

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