Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Metcon (No Measure)
3-4 sets not for time:
3 Wall Walks + ME HS Walk off the wall up to 60 ft
Seperate Handstand Walks from Wall Walks if needed.
Also, if handstand walks are nonexistent, do ME shoulder taps. If shoulder taps are nonexistent, do handstand holds.
If wall walks and handstand holds are nonexistent, do handstand pike holds on boxes.
3: Metcon (No Measure)
3 rounds for quality
15 perfect wall squats
10 perfect pushups
5 perfect strict pullups
Do whatever it takes to put your body in perfect position to achieve maximum efficiency. If that means getting a bench sling shot and going from your knees on your pushups to keep your elbows in and maintaining perfect hollow body, so be it.
Conditioning
4: Metcon (Time)
5 Rounds:
50m sled pull (75/50)
6 Burpees AFAP
Rest 2:1
Log total time.
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