Warmup:

10 Cal Ski Erg

10 PVC Pass Thrus

10 PVC Around-the-worlds

10 PVC OHS

10 Spider-Man lunge w/twist

10 Over & Backs

3 Wall Walks

Barbell warmup: With an Empty Bar and Hands in Snatch Grip, perform 3 reps of: Behind the Neck Push Press, ¼ Overhead Squat, ½ Overhead Squat, Full Overhead Squat

WOD:

5 Rounds:

4 Min AMRAP, 1 Min Rest between Rounds

Reps 3-6-9-12…etc

 Overhead Squats (95/65) (bar comes from the ground to start)

 Handstand Push Ups

 Cals on Ski Erg

*Restart reps at 3 after each round

Video courtesy of CrossFit HQ.  Some Handstand Push up efficiency tips.

Today will tax your shoulders, no doubt.  The more efficiently you move, the less you’ll have to muscle through a movement, allowing you to delay fatigue as much as possible.

Scaling Options:

Bar weight -> 75/55 -> as needed

HSPUs -> Pike Push ups of box, Pike Push ups off floor

Ski erg -> resistance band ski erg 2 reps + 1 Cal

Video courtesy of Vintage CrossFit

Cool Down:

Banded OH stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side