Warmup
5 Minute Spealler Warmup
Shuttle Run or Run 200m
1 Round CrossFit Warmup
Shuttle Run or Run 200m
Double Under/Row/Mobility
Skill
Handstand Hold/Handstand Walk
Remember, no matter how good you get at a skill, there is always another level.
WOD
3 Rounds
Row 500m
Run 400m
Rest as needed
*Advanced athletes may complete up to 5 rounds