April 18, 2014

A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up

B) Every 90 seconds for 15 minutes:
– Build over the course of the 10 sets.

C) 7 minute AMRAP
6 Bar Muscle Ups
8 Pistols (4 per leg)
10 m Handstand Walk (or 30 second handstand hold if you cannot handstand walk)

CrossFit Class:
D) Front Squat 5 x 5 @ 70% of last weeks 1 rep.

Regionals athletes:
D) 10 minute EMOM:
Legless Rope Climb to 15′
(If you cannot complete a rep, then use your feet)