Main – CrossFit
1: Coach Led Warmup (No Measure)
2: Metcon (6 Rounds for reps)
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down if you have holds work to try and accumulate 1:30 of hold time each three min. Can you get more?)
Minutes 7-9 & 16-18 – Pull-ups x 8-12 reps (really work on your kipping. If you have kipping work on the butterfly skill)
3: Metcon (3 Rounds for reps)
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes