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10.12.17

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Dynamis CrossFit – CrossFit

Warm-up

400m run or 500m row then get to it…

A: Handstand Strengthening and Progressions (1 time through)

1) Hollow Hold 4 sets x 20sec Hold, 40sec Rest

2) HollowBody High Plank Shoulder Taps 4 sets x 20 reps, 1min rest

3) Feet Elevated Back Bridge; 4 sets; 20 sec hold; rest as needed

4) Handstand Press into Wall*: 4 sets x 20sec hold, rest 40sec

5) Wall-Walk Nose to wall 4 sets x 2 reps, 1min rest

6) Kick up to Hand-Stand** accumulate 15-20 reps

7) Hand Stand Hold (either up against wall or freestanding) 20-30sec, rest as needed
feet together for ALL HollowBody positions

* lying face down, toes pointed, hands actively pressed into wall

** hands on ground THEN kick-up

B: Metcon (AMRAP – Reps)

With a Partner (1 works at a time)…

Max Reps:

3 min Handstand Push-ups

Rest 2min

3 min Toes to Bar

Rest 2min

3 min Row for Cal

Rx = as is

AD = 35/15# DB Strict Press, Kipping Knee Raise

SD = scaled as needed
score = total HSPU + T2B + Cals

Mobility

Lizard Pose; 45 sec/side

Standing Hip CARs; 3 slow controlled reps/side x 3