Active Stretch
Skill Warm up
5 MUs or Progressions
10 Clapping PUs
15 OHS 65#/45#
WOD
Five rounds for time:
30 GHD Situps
25 Back Extensions
Use tires in sub for GHD device. If you are not able to use the "GHD Device", ensure that situps are chest to knees and hands touch the ground overhead and sub 50 supermans for 25 back extensions.
Compare to 090403.
Mike putting BW up in a snatch, huge milestone! Have a safe trip home brother.
Crossfit’s First Fitness Standard
There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills. Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.
