Spend 15 minutes working on slow press to HEADstand. See this YouTube Video for what I mean.
Then
- 3 x 10 second Frog Stand Hold
- 2 x 10 second Wall Facing Handstand Hold (wall walk up until very close with wall)
- 3 x Frog Stand Press to Handstand (against wall)
Then 4 rounds of
- 6 x Dip to L-Sit (from Bars, all in one movement, first a dip then into an L-Sit then back to Dip…, etc.)
- Rest as needed
Then as finisher, Crossfit WOD from 08 Jan… 3 rounds for time
- 15 x Hang Power Snatch @ 65lbs/30kg
- 10 x Pullups
Results: Metcon 6:20.