The future Dr. Blue doing Burpees

The future Dr. Blue doing Burpees

Warm Up:

  • Dynamic Shoulder Warm Up
  • Propeller Arms
  • Side to side swings
  • Clap forward and back
  • 2 min Shoulder Flexion
  • 2 min Shifting Frog
  • 3 x 10 Scapula Pushups

Handstand Endurance Hold
60-60-45-45-30-30-30
1:1 Rest
RX + freestanding

Chipper - 20 min time cap
100 DU (5 min time cap)
 80 air squats
 60 plate push-ups
 40 box jumps (24/20)
 20 ring dips
 5 muscle ups or 15 c2b pull ups

Posted
AuthorCrossfit Bytown