Make sure everyone is eating enough fat. If you have any questions about your paleo needs email Ronnie@crossfitmeanstreets.com and I will reply with relevant info.
Paleo Flow Chart:
In a 5 minute window;
Complete 1 round of “Helen” and in remaining time do as many clean and jerk as possible (“Grace” loading)
Rest 1 minute
Then straight into . . .
In a 3 minute window;
Complete the first round of “Annie” (50’s) and in the remaining time do as many muscle-ups as possible.
Rest 1 minute.
5 rounds (the numbers descend in accordance with the WOD “Annie”, ie. 50-40-30-20-10)
Score is total number of clean and jerk added to total number of muscle-ups.
4 rounds of tabata at each station then switch station. These are all isolated holds:
1 -pullup static hold static hold chin over bar
2 -pushup hold 2 inches off ground
3 -lunge right leg forward with back knee an inch off ground (squeezing butt and abs
4 -lunge left leg forward
6 -plank on left elbow facing sideways
7 -plank on right elbow
8 -scorpion left side hold
9 -scorpion right side hold
10 – shoulder bridge right leg while holding left knee bent to chest
11 – shoulder bridge on left leg
CrossFit Mean Streets
Downtown Los Angeles