Ali getting her butt dragged across the floor by her old (and by that I mean the past not age) volley ball coach Alex. Nice work coach!
CrossFit:
A.
20 Minute Skills
Max Free Standing handstand hold*
1 TGU/Arm go heavier and take your time through the movement.
2 Min Max DU's
6 KB Snatch/Arm go as heavy as you can for this
3 Pistols/side add weight as needed
*The goal for this is to hold a freestanding handstand in the middle of the floor. Try to not walk around if possible. Alternative is wall facing handstand hold for 30-45 seconds or double KB overhead hold for 30-45 seconds.
B.
10 Min Partner AMRAP
20 Kcal Row
50 Du's
30 Wall Balls 20/30#
Alternate partners as you wish but only one person working at a time...
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