220401

Workout of the day

3-positions of the Dumbbell Row
image by CrossFit

Complete as many rounds as possible in 15-minutes of:
​15 dumbbell rows, left arm
15 dumbbell rows, right arm
50ft handstand walk

W: 35lb dumbbell
M: 50lb dumbbell

Workout at home

Single sided exercises are great for balancing out deficiencies from side to side. Usually named "Unilateral", this type of exercise is great for working on weakness and building a foundation that can be applied to movements that utilize both sides together, or "Bilateral". 

15-minutes of:
15 single arm backpack rows, left arm
15 single arm backpack rows, right arm
25ft single arm waiter walk, left arm
25ft single arm waiter walk, right arm

Post scores and scales to comments.
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The waiter walk is a single arm overhead carry that builds shoulder, elbow, and wrist stability while also challenging the core. The coordination to keep the mid-line stable and object overhead controlled during this exercise is more important than overall load and speed of the exercise.