The Andy is stupid and should be punished

I trained with my gripper for the first time in ages last night, got a bit over excited and picked up a few blisters. Snatches are off the menu as a result – very annoying and very unnecessary.

I went a bit Crossfit tonight as punishment for my foolishness 😉 Gymnastics to start and then a filthy metcon.

Joint mobility
16kg KB windmill – 2 x 5R/5L
16kg KB goblet squat – 2 x 5

Rings – chair sit 10sec, L-sit 6,10,10sec
Rings – 360 pull with hold at inverted, back lever, german hang and front lever – 1,1,1
L-sit press to shoulder stand (tucked) – 3,3

48kg deadlift – 10,9,8,7,6,5,4,3,2,1
Burpee – 1,2,3,4,5,6,7,8,9,10

Alternate between the deadlift and burpees.


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