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CrossFit WOD, March 1, 2018

CrossFit WOD, March 1, 2018

180301

Warm-up
5:00 Foam Rollin’ (whatever you need most)
Tspine, Lats
Glutes, IT Band, Hams
Quads
Calves

Hold 1:00 each
Reclined Straddle at rig
Right Split
Left Split
Couch Stretch
Sink Stretch

Metcon
5 Rounds of the following

20 sec Handstand Hold-> 4-handstand step ups->3-strict Deficit HSPU->4-handstand step ups->3-kipping Deficit HSPU->20 sec Handstand Hold

Use 3-6” deficit

Rest :45 sec between rounds

Scaled (with feet on box)

10 sec HS Pike Hold -> 2 walk out to plank, walk back to pike -> 3 HSPU -> 2 walk out to plank, walk back to pike -> 3 HSPU -> 10 sec HS Hold

THEN

Ring Complex

5 rounds

1 strict muscle up->3sec L-Sit in Ring Support->Roll Back to skin the cat->Pull to Invert->2 Ring Swings->3 kipping muscle ups

Scaled

2 false grip pull up->2 false grip pull to invert->lower to hanging L-sit (3 sec hold)->3 swings->2 muscle up

Rest :45 sec between rounds

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