Warmup:

10 Cal Ski Erg

Stiff-leg bear crawl 30’

Crab walk 30’

10 Twisting Push Ups

10 Cal Ski Erg

30 sec Handstand Hold

3 Wall Walks

2×5 empty bar Floor Press

 

S/S/S:

Floor Press

5X5

Increase weight ea set

Compare to 20 Apr

 

WOD:

For Time:

150′ Bear Crawl

40/30 Cal Ski Erg

30 Handstand Push Ups

40/30 Cal Ski Erg

150’ Bear Crawl

Today’s WOD courtesy of The Granite Games, one of the CrossFit Games Semifinal events.  This com went down 4-6June and had some great events. If you want to do this WOD the way they wrote it, click here and look for “Earn It”.  Can you make it in their 8 Min time cap?(Video courtesy of The CrossFit Games).  BTW, the girl who won?  17 years old…The future is bright for CrossFit….

 

Scaling Options:

Bear Crawl: For Elite, do 50M Handstand Walk

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor -> Hand Release Push Ups. (For Elite: deficit HSPUs @ 6”/4.5”)

 

Cool Down:

Scorpion Pose hold – 1 Min per side

 

Thread The Needle Hold – 1 Min per side