2015 CrossFit Games registration is open @ games.crossfit.com

 

Skill:

Handstand Drills

One-arm HS holds

30 seconds each arm

Straddle Jump to HS

Perform 5

One-leg Tuck Jumps to HS

Perform 3 each leg

 

2 rounds for quality

 

Conditioning:

“Double Dutch”

100 Double Unders

5 rounds of “Cindy”*

80 Double Unders

4 rounds of “Cindy”

60 Double Unders

3 rounds of “Cindy”

40 Double Unders

2 rounds of “Cindy”

20 Double Unders

1 round of “Cindy”

 

For Time

*”Cindy” is 5 Pull-ups, 10 Push-ups, 15 Squats

WOD courtesy of nextgenerationcrossfit.com

 

Mobility:

Hip Capsule – 1:30/side

Lateral Opener – 1:30/side

Posterior Chain Floss – 1:30/side

 

 

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