CrossFit 213 Downtown Los Angeles WOD

All Levels

Shoulder mobility

12 minutes of skill practice, alternating between:

  • handstand walking progression practice
    •  choose the most challenging option of the following: 1 minute plank hold, 3 wall walks,  45 second handstand hold, 10 shoulder taps, or 15ft. handstand walk
  • double under practice
    • complete either a max effort set of consecutive double unders OR practice double unders for 1 minute

400m run buy in

then

2 Rounds for time:

  • 60 Wall Balls (20/14...do not let the ball hit the floor!  15 burpee penalty if it does :) )
  • 30 sit ups
  • 15 dips 

then

400m run buy out

 

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