8.30.16

 In W.O.D.

CrossFit Mayday – CrossFit

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Warm-up (No Measure)

HSPU Progression

2 sets:

PVC Pass Through x5 SLOW

Body Slaps x5

Ground (face down) press out on wall x20sec

-then-

5 sets:

Down Dog x10sec

Lower Head to mat (press out if able)

-then-

2 sets:

Knee-to-box pike x10sec + feet-to-box pike x10sec

Lower head to mat (press out if able)

-then-

3 sets:

Spotted HS Hold on wall x10sec

Lower head to mat

(Strict press out if able)
Everyone Moves On Together

Add deficit to anything that is too easy. *nonnegotiable

Butt stays off of wall on HS hold.

Metcon (Time)

4 Rounds for Time

5 HandStandPushUp

7 Box Jumps 24/20

200 M Run
4 Rounds for Time

5 DB L-Sit Press 40/30

7 Box Jumps 20/12

100 M Run

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