8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility
A- WU- 3 Rounds of: 30 Seconds Max Reps Double Unders; 15 Seconds Rest/5 Each Unilateral Walking Lunge (20/12Kg)/15 USA K.B. Swing/2 Slow Skin The Cat (Tempo: Slow/Hold 3-5 Seconds in the German Hang) or 3 Rounds of: 30 Seconds Max Reps Double Unders;15 Seconds Rest/5 Each Unilateral Walking Lunge (16/8 Kg)/15 USA K.B. Swing/10 PVC Prone Pass Through
B- 8-10 Minutes To Warm Up Muscle Up/Pistol/Hang Power Clean (175/115) + Reebok CrossFit Regionals 2014 Event # 3- Nasty Girls V2= 3 RFT of: 50 Pistols (25 each leg alternating)/7 Ring Muscle Ups/10 Hang Power Clean -16 Minute Cap or 8-10 Minutes To Warm Up Ring Row (feet on low box)/Ring Dip (toes on 18″ box/forward to 47 seconds)/Walking Lunge/Hang Power Clean (95/65) + 3 RFT of: 50 Walking Lunge (25 each leg alternating)/7 Ring Row (feet elevated to 18″ box)/7 Ring Dip (toes resting on 18″ box /forward to 47 seconds)/10 Hang Power Clean (95/65) -16 Minute Cap
*C- HandStand Walk– 10 Minutes Accumulate Max Distance or Wall Walk– 3 EMOM For 10 Minutes
*= Complete as much as possible in time remaining.
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