Main – CrossFit
Warm-up
Warm Up #4 (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: Dislocates, Double Overhead Band, Anchored T-Spine, Elevated Pigeon
Strength & Skill
Alternate between HSPU & Ring Dips.
Handstand Push-ups (15-12-9-6-3)
Scaled: Inverted Pike Push Ups, practice HSPU hold
*After completion of reps, hold last lockout for max time.
Ring Dips (3-6-9-12-15)
Metcon
Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards