CFT 12312019

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How come when you start the pull ups they feel so easy then like three in you want to stop? 😂 Tested max effort strict pull ups today. Got 12. Whoo hooo. @rodricklopez @roloathletics #games2020 #roadtothegames #masters #mastersathlete #femalemasters #pushharder #dobetter #dontforgettobreath #crossfit #crossfitmasters #crossfithumanity #putinwork #roloathletics #workwithpurpose #focus #mindovermatter #pullups #strictpullups #theyaregettingeasier #butstillwork

A post shared by Shawna Norton (@shawna_norton) on Dec 30, 2019 at 5:50pm PST

We warned you ladies- lots of pulling in this program- but as Shawna has shown- it pays off!

 Today we are testing a couple of Games workouts. Make sure you're plenty warm for these pieces, and prepare for a FULL SEND!

Warm-up:
3 Rounds- last round add vest
400m run
10 wallballs
6 burpees 
6 box jumps

Then warm up muscle-ups and HS walks

Metcon:

4 rounds, wearing a vest:
400-meter run
24 squats
12 burpee box jump-overs

then... (about 30 min after)

10 muscle-ups
30 wall-ball shots (20/14)
50-ft. handstand walk
25-ft. sandbag carry
10 muscle-ups
30 wall-ball shots
25-ft. handstand walk
25-ft. sandbag carry
10 muscle-ups
30 wall-ball shots
50-ft. sandbag carry