2014 CrossFit Games Regional Event 4

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFKillearn Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Kettlebell Swing
  3. Sit-ups  
  4. Walking Lunge w/PVC Overhead
  5. Handstand Push-up (5-7 reps)
  6. Strict Pull-up (5-7 reps)

Announcements/MOB:

  • Highland Games Clinic June 21!
  • Roll out

Skills & Technique: (Click below for links to more info)

Wod:

 
21-15-9-6-3 Rep Rounds for time.
Strict Handstand Push-up
Front Squats, 195/125 lbs
Bar Facing Burpees
 
Time Limit: 30 Minutes