SHRED CrossFit WOD 12.17.20 – ‘Gymnastics & Strength’

3 rounds for quality of:

15 Hand Plank Arch/Hollows

20 Reverse Snow Angels

Bent Hollow Rock, 25 secs

Alternating Spiderman + Reach, 30 secs

For time:

2 rounds of:

5 L Hang Lifts From Rigs

15 Seated Pike Double Leg Lifts

Rest 1 min

— then —

2 rounds of:

Kick-to-Wall Handstand, 30 secs

3 Wall Climbs

Rest 1 min

— then —

2 rounds of:

20 Single Leg Thigh Taps On Boxes

5 Hand Plank To Press Leans

Rest 1 min

— then —

2 rounds of:

Plank Shoulder Tap, 1 min

10 Wall Facing Handstand Marchings

Rest 1 min

Hang Power Clean 5-3-2-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.