CrossFit Thursday

General Warm Up
3 rounds
50 jumping jacks
50ft/50ft single-arm kettlebell overhead walk (10 lb db)
10 hanging scap retractions
10 beat swings (I can hang from the bar and pick my feet off ground and do a little swing)

Skill and Build Up
Kettlebell Half Kneeling Single Arm Press with Front Rack Hold Prep
with light kettlebell or dumbbells (10 lb db set)
5/5 single-arm dumbbells/kettlebell press
5/5 half kneeling kettlebell press
5/5 kettlebell half kneeling single arm press with front rack hold

Build Up
2 sets (10 lb, 15 lb db sets)
5/5 kettlebell half kneeling single arm press with front rack hold

Workout Part 1
4 rounds (10 lb, 15 lb 15 lb, 10 lb)
8 kettlebell half kneeling single arm press with front rack hold, left
0:30-0:45 rest between arms
8 kettlebell half kneeling single arm press with front rack hold, right

Workout Part 2
3 rounds EMOM for 9:00 (1:00 rest in between)
0:45 handstand hold, freestanding or back to wall (35lb plate overhead hold; 2 rounds knees on low box and hands on ground)
ring dips (box dips)
double unders (singles, attempts at some double unders)

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