Tuesday, 28 October 2014


MP CrossFit Tulsa 102814



Practice for 10:00

Back roll to candlestick

-Back roll to candlestick to tuck up handstand

-Back roll to candlestick to straddle up handstand

-Back roll to candlestick to pike up handstand


For Quality



“Time to work it off”

40 Burpees

40 Double Unders

400m Run

30 Knees-2-Elbows

30 Speed Skips

300m Run

20 Pistols, Alternating (10 each leg)

20 Clapping Push-ups

200m Run

10 Strict Handstand Push-ups

10 Muscle-ups

100m Run


For Time



T-Spine Smash – 2:00

Hold bottom of Skin the Cat – 4 x 30 seconds

Olympic Wall Squat – 2:00



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