Strength

warmup
shoulder mobility

Gymnastics level 3 (intermediate) warmup

Day 1

Upper body pressing

5 sets of

HSPU x 5 - against the wall, forehead to touch 45lb plate - easier than last time for sure, I might try for a little more range the next time

Frog stand x 10 seconds - pretty easy today

Legs

3sets of

1. 5 pistols each leg - right leg is getting better but still a little shaky

2. Back + hip extensions x 5 - no problems

WOD

Deadlift 5 x 5

185, 195, 245, 255, 260

these were pretty tough. the last set works out to be %80 of my 1RM

-rest 5 mins-

100 chest to floor pushups for time.

= 8:00

Push ups and dips are probably my 2 biggest weaknesses at the moment. Even when I was in thailand we had to do 100 pushups at the end of class twice a day and I never seemed to get any better at them but I'm hoping crossfit will help me out ! It really annoys me that some people can do 100 straight up but oh well.