#CrossFit #Hackney #WOD 07/09/2013 #withmomentum

Posted 7th September 2013 by Josh Schouten

Warm-up

10 minutes to complete

A-1 Headstand kick out to press-up position 3 x 5reps (skills for kipping press-ups to come)

A-2 Hollow Rocks 3 x 20reps

15 minutes to complete

CrossFit Athlete:
B-1 Deadlift from podium 6 x 7,5,3,7,5,3reps 20×0 Rst:90sec

CrossFit
B-1 Deadlift 5 x 8-10 20×0 Rst:90sec

CrossFit Endurance
B-1 ME: Deadlift (from podium if mobility allows) 5 x 5reps 40X0 Rst:90

CrossFit Rookie
B-1 Deadlift 5 x 12-15 40X0 Rst:90

10 minutes to complete

C. Headstand press-out to wall with spotter (:25-2:00 of video)

CrossFit Athlete:
21-15-9 reps for time:
Body Weight Back Squat
KB Swing 24/16kg

CrossFit, CrossFit Endurance
21-15-9 reps for time:
3/4 Body Weight Back Squat
KB Swing 20/12kg

CrossFit Rookie
21-15-9 reps for time:
Back Squat (comfortable weight)
KB Swing (comfortable weight)