10 ballslam to burpee
“Cindy” or “Mary”
5 handstand pressups
10 pistols (single leg squat, alternated)
Both for as many rounds as possible in 20 minutes.
Karl here is seen modelling his new Reebok CrossFit shoes, obtained whilst working for Reebok in Barcelona the previous weekend.
“Toe gone bad”
Using the same time principles of fight gone bad, five movements each for a minute, rest a minute and repeat for three rounds, and applied to a scaled upper body movements.
We specifically programmed this for Kenni, one of our new clients who broke her toe practicing her handstands in her hallway. (I’m a big fan of practicing our gymnastic movements but please be careful)The workout was adapted so that all the movements could be performed from a seated position as to keep stress off the foot.
The workout (each performed and counted per repetition) was:
Dumbbell shoulder press. (seated)
Pullup (or supine ring row)
Ball slam (seated)
This obviously illustrates how the workouts we do can (and are) scalable for the individual.