SHRED CrossFit WOD 10.1.20 - Gymnastic & Active Recovery - Shred Crossfit

Handstand Walk 200 ft TT

This is an all out effort for time.

**For Time if you can HS Walk**
–Scales:
1). partner up and do:
wheelbarrows
piked HS walk
single leg on shoulder HS walk
(coaches will demo)
2). 5 x MAX HOLD: wall walk to HOLD
3). 5 x MAX Tripod hold

5 rounds for quality of:

10 Supine Ring Rows

Bottom Push-up Hold, 20 secs

5 Strict Pull-ups

Ring Support Hold, 20 secs

**NOT FOR TIME**
**NOOOOO BAANNDDDSSSSSSSSS**
— spotted strict PU
— chin over bar holds (15s)
— 5 negative pull ups
— use a box and do negatives with toes on a box and only put as much weight as needed onto box

1-2-3-4-5-6-7-8-9-10 reps, for time of:

V-up & Arch-Ups

3 rounds for quality of:

8 Single Arm Russian Kettlebell Swing (Left)s, pick load

8 Single Arm Russian Kettlebell Swing (Right)s, pick load

8 Banded Trunk Rotations (es)

6 Eccentric Ankle Dorsiflexions (es)

Bretzel Stretch, 30 secs (es)

SHRED CrossFit WOD 10.1.20 – Gymnastic & Active Recovery