One of the Pinnacles of CrossFit is trying new Sports. Joanna pre-Tibia Break out in Nevada climbing "Vagabond Cliff"!! Heal Up Soon, Joanna!

I. Dynamic Mobility Warm-Up:
Jump Rope Practice x 5:00 Minutes(Work your Single-Unders and Double-Unders)
External Rotation Double Band Stretch
Partner Shoulder Stretch
Bully Mobilization Stretch
Hamstring Band Stretch
Circuit Warm-Up
*Skill of the Day*
Handstand Practice
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Shoulder Press, 5 sets of 3
*Compare to October 26th, 2010*
B.”Diane”(21-15-9 of):
Deadlift @ 225 lbs
Handstand Push-Ups
*Handstand Push-Ups will be scaled to banded push-ups, clapping push-ups, band assistance handstands, and range of motion to abmats.*
Post Weights Used and Time to Complete to Comments.