CrossFit
5 X 10 second Hollow Body Hold plus 10 Tuck Crunches
Warm-Up / Skills
Handstand Push Up Skills
5X Kick Up
5X Holds – feet off the wall
5X Single Arm Holds
5X Knees to Elbow
5X Kipping HSPU
5x Strict HSPU
Metcon
4 RFT
10 Weighted Step Ups – 20″
5 Barbell Rows
10 Weighted Step Ups – 20″
5 HSPU
Result Type: Time
Male Rx: 95 lbs
Female Rx: 65 lbs
Scaled Weights: 75/55, 65/45, 55/35
or
Dumbells/KettleBells