200M Run

20 kickers per leg

20 Squat2Stands

20 bow to bends

10 Twisting Push Ups

10 Air Squats

3 Wall Walks to 10 sec Handstand Hold

Pull up warm up: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows


EMOM 12:

Min 1 – 30 Sec L-Sit Hold

Min 2 – 30 Sec Dead Hang on Pull Up bar

Min 3 – 30 Sec Handstand Hold

Video courtesy of CrossFit HQ.  Some tips and variation for L-Sits.  Today, prefer we go either on parallettes or stacks of plates.


For Time:

50 Air Squats

40 Push Ups

30 Pull Ups

20 Burpees

30 Pull Ups

40 Push Ups

50 Air Squats

All bodyweight movements for today!  Move at a good pace, but keep form perfect!


Scaling Options:

Air Squats -> to depth

Push Ups -> off bench

Pull Ups -> Buddha Pull Ups* -> Table Rows**


Videos courtesy of NotKrisRoe and Andrew Heming, respectively.  Demos for the Buddha Pull Up and the Table Row.


Cool Down:

Roll out lats – 1 Min per side


Pigeon Pose -1 Min per side

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