Mobility: Internal rotation band stretch

Skill: HSPU, Ring Dip progressions, Push-up form



21-15-9 reps of:
Handstand push-ups
Ring dips

Cooldown: Lacrosse Ball & Foam Roll

Eric Helena chases the world record for non-kipping pull-ups in one minute which is 51.  Here he does 55 in 60 seconds:

Amanda showed up for an off-road 10k without any training besides CrossFit and came in 3rd.  Most of the competitors were also female.  Amanda says, “I LOVE crossfit.. so fun changed my life!”



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