CrossFit to the CoreA) Strict Press (16 min)
0:00 - 5@⅓
2:00 - 3@½
4:00 - 2 @ ⅔
7:00-16:00 - 3x5 @ 75-85%
B) 4 Rounds For Time
30 Second Ring L-Sit
10 Ring Push-ups
400m Run
C) Thread the Needle Pose - 1 min ea side
2-Way Banded Shoulder Stretch - 1 min ea side
A) GHD Warm-ups and Progressions B) AMRAP 20: 10 GHD Hip Extensions 100m Farmer Carry (50/35#) 10 Weighted Sit-ups (20/14#) - Add 10 reps to the Hip Extensions and sit-ups after each round. C) 3 Set
A) Handstand Warm-ups and Progressions Practice (25 min) B) For Time: 3:00 Handstand Hold 100 Squats 50m Handstand Walk 100 Squats 30 Handstand Push-ups C) 2 Sets :30 Banded Shoulder Stretch / Side