Feb. 10th - gymnastics and rowing....

10 am at SATS with Coach U.

Gymnastics ........

(CrossFit Pori has a cool and quite strange video....on hand walking .  How about them apples???:-))

Static pull-up  hang - chin over bar.

under hand grip  10 secs

over hand grip  10 secs

mixed grip  10 secs

mixed grip other hand 10 secs

L-hang 10 secs - straight arms

L-hang straddle 10secs - straight arms

Ball down.....x 5 

=Ball up and slowly letting myself down.....got it on the last two.

Tucked Back Lever on bar

2 x with supinated grip

2 x with pronated grip

Gathered jump to hand stand....4 tries

feet together .......

4 x Handstand with spotter.  Stood free for a couple of seconds

Hand walk practice.

-walk up and down on step-up box x 10

-walk over step up box and back x 4

-feet on step up box and walk half circle to the left, and then back 

ROW

max effort 500m.

1:50,7

felt okay considering I have hardly done any cardio...for a long time and very few metcons.

I think tomorrow is going to be fun at the Eleiko workshop at CrossFit Nordic.

Peace. Love. CrossFit.