Main – CrossFit
Coaches Choice (No Measure)
have fun and sweat a bit
Handstand Walk (5 nose to wall handstand holds)
Paced 400’s and Pulls and Pushes (AMRAP – Reps)
This metcon is scored by total reps, not time. Record TIME in notes.
4 Rounds –
Max Strict Pull-ups
Your push-ups stop as soon as you have to drop to the floor, or your ROM lapses.
If you want to go RX, you need to get at least ONE strict pull-up per round, otherwise go to ring rows.
If no strict pull-ups, do max kipping/butterfly pull-ups.
Kipping Swings – if you have enough strength, push the bar away into the floor as if initiating a butterfly pull-up
Stretch out the shoulders. Banded distraction, hang from bar, lie on back with both arms folded behind your back and have someone push your shoulders into the floor.