WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

Run 200m or row 250m

10x Inch worms

20x Squats

30x GHD Back Extensions

40x double unders

Hamstring stretch

Calf stretch

Strength/Skill

Handstand Push-ups (Progressions)

10 wall walks

3×5 pike press

1 minute tripod hold (wall or free standing)

1 minute handstand hold

Remaining time work on max reps handstand push ups with abmats/no abmats/deficit.

Handstand Push-ups (Progressions)

10 wall walks

3×5 pike press

1 minute tripod hold (wall or free standing)

1 minute handstand hold

Remaining time work on max reps per attempt for handstand push ups with abmats/no abmats/deficit.

WOD

Metcon (Time)

3 rounds for time

15 clean and jerks (95/65)(135/95)

60 double unders (120 singles)