CrossFit Class

⭕ WARMUP
- 2 Rounds:
200m Run
10 PVC Shoulder Dislocates
8 PVC Overhead Good Mornings
20" Hollow Hold
5 Inchworm Pushups
10 Alt.Pike Shoulder Taps

⭕ WOD PREP
- Dual DB Hang C&J Review
2 sets x 5 reps

- Strict HSPU Progressions

- Handstand Walk Progressions

⭕ WOD
A) 0:00 - 3:00
AMRAP 3':
Dual DB Hang Clean&Jerks @22.5/15kg

3:00 - 6:00
REST

B) 6:00 - 9:00
- AMRAP 3':
Strict HSPU

9:00 - 12:00
REST

C) 12:00 - 15:00
- AMRAP 3':
Handstand Walk

🎯 GOAL: (A) 30+ reps, (B) 20+ reps, (C) 30+m
🛠️ SCALING OPTIONS: DB @15/10kg, AbMat/Pike HSPU, Box Around Walk