WOD 120119

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

3 rounds:
Run 400m
15 Burpees
12 Russian kettlebell swings
9 Hanging Knee Raises

Post time to comments.

CrossFit Body 6:30AM, Yoga Room

Skill:

Headstands & Handstands: Kick to headstands (wall) - Headstand holds (wall) - Kick to handstands (wall) - Handstand holds (wall) - Kick to handstand (free-standing)

Conditioning:

Divide into 2 teams (3 teams if more than 10 people).
Each team gets 1 medicine ball.

For time:
150 Wall-Ball Shots

• One team member does 5 wall-ball shots. On the fifth shot, the next team member must catch the ball and do their 5 wall-ball shots, pass, etc.
• team members not working must hold bottom of squat.
• You may pause between shots.
• If there is a missed pass, the entire team must bear crawl to the opposite wall and back before continuing.

Post number of shots made by the team to comments.

Mobility/stretching: Lower legs (calves & shins)