Main – CrossFit
1a: Front/Back Leg Swings (No Measure)
40 each leg
1b: Side-to-side Leg Swings (No Measure)
40 each leg
2: Hip Capsule MWOD (No Measure)
http://www.youtube.com/watch?v=PZNdCuLKh0o
3 minutes each side
3: Ankle Distraction MWOD (No Measure)
http://www.youtube.com/watch?v=hkepajNHiDw
3 minutes each side
4a: Shoulder Taps (3×20)
Scale: Hold Handstand for :20 seconds
4b: Strict Pullups (3×5)
Weighted–HAP
5: 500m Row (Time)
Max Effort 500m Row
6: Pushups (1xME UB)
Rest for 5-10 minutes after your 500 meter row. Then do a max effort unbroken set of pushups. Whichever way you start, you must finish. For example, you cannot change from “man” pushups to “girl” pushups.
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