Grace and Isabel are two of Crossfit famous girls benchmark workouts and your not likely to forget either in a hurry!!!
Speed ladder drills
Handstand push up
1. Hold on wall
Facing wall, toes pointed, hollow position, active shoulders
Slow lower to 1-2 abmats
Beginners can do pike negatives with feet on a box
3. Headstand kick outs (into top of push up position)
4. For intermediate/advanced, practice kipping on wall (attempting to connect multiple reps – MUST BE a controlled lower, no crashing onto necks)
Burgener clean and jerk warm up.
Set your back. When doing high rep olympic lifting make sure you hold your positions. Don’t sacrifice your form.
30 Clean and Jerks, 135# / 95#
For Time: 30 Snatches, 135# / 95#