Warm up
3 Rounds
20’ Bear Crawl
4 Spider Lunge w/ reach up on both sides
20’ Crab Walk
8 Alt Dead Bugs
Skill (25 Min)
2 Rounds
10 Alt Shoulder taps (scale to pike on box)
20 Flutter Kicks
Then:
For those with strong HS:
2x Lateral HS walk against wall each direction
Handstand Walk Progression
Wheelbarrow Walk
Wheelbarrow Walk in Pike Position
Advanced option:
Kick up to partner assisted walk
For those without strong HS:
2x Box Handstand Walk each direction
Then 6 Rounds of:
3 Box HSPU+ 3 seated DB Strict Press (Rest ~1:30 between rounds)
AMRAP 8 Min
4 Single Arm DB Push Press (L)
16 Plate Russian Twists (8/side)
4 Single Arm DB Push Press (R)
16 Hollow Rocks
Upcoming Events:
– CrossFit DC Nutrition Seminar, 12/2, 4PM to 5:30PM @ H Street Location and
12/3, 4PM to 5:3oPM @ U Street Location
– CrossFit DC Ugly Sweater Holiday Party, 12/16, 6PM to 10PM @ H Street Location
