CrossFit WoD 07.22.2014
| Warm Up |
| Dynamic Drills |
| 2 Rounds |
| 10 T Push Ups |
| 60 Second Hang from Pull Up Bar |
| Strength/Skill |
| 5 Sets |
| A1: Handstand Progressions x 90 seconds (Use this time to work on various Handstand variations – ie: wall walks, handstand hold, HSPU, negatives, free standing, walking….. |
| A2: Strict Toes to Bar x 5-7 reps – Challenge yourself to perform these at a tempo with no swinging or kipping – Rest 45 seconds |
| A3: Side Bridge x 30 secods per – Rest 45 seconds |
| Metcon |
| For Time |
| Run 800m |
| 30 Burpees |
| Row 1000m |
2014 07 21