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Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Skill:

Partner up*, then perform:

30 seconds Calories Biked

Rest 30 seconds

30 seconds Freestanding Handstand Hold

Rest 30 Seconds

 

4 team rounds for total calories biked

*One partner starts on the bike, other starts on the HS hold. If HS comes down before 30 second, kick back up immediately. Scale the HS hold by going against wall. One round is complete when both have biked and both have held HS.

 

Strength & Conditioning:

21-15-9 rep rounds of:

Deadlifts (315/205)

Box Jumps (30/24″)

 

For Time

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Calf Smash – 1:30/leg

Spine Smash – 2:00

 

 

Post team calories, time, and experiences to comments