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Max push up test

Horizontal wall holds

This exercise will help you develop core and shoulder strength. This will also help you perform the handstand with correct form as it places you in a position where you must maintain active shoulders and an engaged core. Perform alternating hand holds and also with both hands.

Hanging Pec, Rotator Cuff and Lat Stretch and Deep tissue Massage

Single leg deadlift rotations

Works on your coordination and balance Strengthens your hamstrings, knees and ankles.

Ring Muscle Ups

The ring muscle up and a pregression exercise. The ring muscle up requires upper body strength. Strength exercises to include into your program would be ring dips and table pulls.

Fran (scaled)

I used a scaled version this time as I wanted to get the correct stimulus from this workout. I used 30kg barbell. Performed in 2:47 21-15-9 Thrusters Pull ups

How to use Wodify for CrossFit

No need to have a note book, an Excel spreadsheet, pictures of the WOD and your scores. Just use WODIFY, it does everything for you! Make sure you sign in and record your results straight after your session! Otherwise you will forget! Sign in (00:18) Add Results (00:43) Performance card (2:25) Compare results to other members (3:20) Add customized results (4:30) Compare performance history (5:37)

#Crossfit #wodify #fitness #results

Lifting your head reduces strength

GHD reverse back extensions

airbourne squat

kick stand squat

Ancered squat

Plant based crêpes

Karen second attempt

Javelin press

Rollout scaling

Kang squats

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WALTER CLAYTON