Warm-up: 800m run
Mobility: 10min of barbell quad smashing + shoulder mobility
60sec Ring L-sit, rest 30sec
60sec Max handstand walk, rest 30sec
“WOD”- For Quality, not for time.
Complete 4-5 rounds
3 rope climbs
3 wall walk
8 strict T2B
8 parallette pass thru with push-up and dip
30-40 UB DU
8 horizontal ring row
8 ring dip
8 reverse burpee
**Do not avoid “skills” day. Learning these movements and practicing your weaknesses will make you a better athlete and a better CrossFitter.