1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 3 Rounds

20 x Plate Drags (10 each way, VIDEO)

10 x Plate Lunges (5 each leg)

3) MetCon:

CrossFit Main Site WOD

For Time:

10 x Alternating Pistols (Fitness: Double DB Lunges)

10yds (30’) x Handstand Walk (Fitness: Double DB Overhead Walk)

20 x Alternating Pistols (Fitness: Double DB Lunges)

20yds (60’) x Handstand Walk (Fitness: Double DB Overhead Walk)

30 x Alternating Pistols (Fitness: Double DB Lunges)

30yds (90’) x Handstand Walk (Fitness: Double DB Overhead Walk)

40 x Alternating Pistols (Fitness: Double DB Lunges)

40yds (120’) x Handstand Walk (Fitness: Double DB Overhead Walk)