Warmup:

Bear Crawl 30’

Reverse Bear Crawl 30’

8 Dual KB Deadlift

Side Lunge 30’ and back

10 Push-Up to Down Dog

10 Shoulder Taps in Plank

8 Dual KB Russian Swings

2 Wall Walks

:30 Handstand Hold

WOD:

Every 6 Min for 30 Min, Complete:

15 Handstand Push-Ups

50′ Double KB Walking Lunge (55/35)

25 Dual KB Russian Swings (55/35)

50’ Bear crawl

25′ Burpee Broad Jump

Score each round separately.  Score = slowest round

Videos courtesy of Rogue Fitness and Team CrossFit, respectively.

Think of today as doing 6 separate mini-chippers.  Chip away and get through the list of work before the time cap per round.

Scaling Options:

HSPUs -> Pike Push-ups off box -> Pike Push-ups off ground

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Iron Cross – 1 Min per side

Thread The Needle Pose – 1 Min per side