GROUP PREP:
200m Row
2 Rounds:
5 Inchworms
10 AbMat Sit-ups (No Arms)
5 Rings Rows 1st Round, Pull-ups 2nd Round
SKILL:
Strict Gymnastics- for quality
0:00-5:00
3 Strict Handstand Push-ups or Kipping or Pushups
:15 Second Hanging L-Sit
5:00- 10:00
3 Deadstop Handstand Push-ups (1 Second Pause on Floor) or Hand Release Push-ups
6 Strict Toes to Bar
10:00- 15:00
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down) – sub negatives or tempo ring rows
:15 Seconds Handstand Hold or Freestanding Handstand
WOD:
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Row
15 Burpees
15 Bar Pull-ups
MOBILITY:
Couch Stretch: 1 Minute Each Side
Banded Shoulder Distraction: 1 Minutes Each Side
Handstand Hold Stretch: 1 Minute
CrossFit Reserve 