Warmup

500 m Run or Row
Paso de Oso + 20 Mountain Climber x 2 sets
Paso de carretilla + 10 burpees x 2 sets
10 Ring Row + 10 HRPU x 2 sets

Gymnastics (Handstand Walk)

A- Practice 12´ Walking Hand Stand

Metcon (Tiempo)

B-WOD: For Time:
30 Toes to Bar
Run 200m
30 Heavy Medicine Ball Clean (20/16 Lb)
Run 200m
30 Power Cleans (43/30 K.)
Run 200m
30 Hand-Release Push-Ups
Run 200m
30 Thrusters (43/30 K.)
200 m Run

Gymnastics (Sit-up)

B- ABDOMEN: 50 Reps. Abdominales de crossfit y 10 Reps. X 4 Sets de oblicuos colgado en barra.