Warmup:
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
S/S/S:
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.
WOD:
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.
