Cameron Hanson and Emily Schat are doing their CROSSFIT LEVEL 1 certification, this weekend…. fingers crossed everyone, not that they need it!
GOOD LUCK GUYS, NOT THAT YOU NEED IT !!
Warm-up
2 rds, alternating: a) 10 Goblet alternating lunges b) 15 Second Chest-to-Wall Handstand c) 5 Inchworms w/pause @ fully extended position d) 5 Strict Ring Rows w/pause @ top mobility for pulling, pushing and squats, look in manual
Strength : AHAP Romain split squats, back foot on box 5 5 5 5 5 ps
200 m run alternate
Metcon
Metcon (Time)
5 Rounds For Time: 10 Chest-to-Bar Pullups 10 Ring Dips 10 Box Jumps, 5 ps single leg deadlifts  SCALED DOWN VERSION OF WOD 3-5 Rounds For Time: 10 ring pulls 10 Ring Dips 10 Box Jump Over, small box or step ups 5 ps single leg deadlifts