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WOD – Fri, Jul 26

Intent

This is the very first Hero workout ever designed by CrossFit HQ.

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005.

Warm Up (Checkmark)

3:00 Bike or Row

_________

:30 Lat stretch (holding onto rig)

:30 pec stretch each arm

:30 crab stretch (https://www.youtube.com/watch?v=BA0-KdYSkTo)

___________

5 Banded pass through

5 Scap push up

:10 ring support

:10 Handstand hold against wall

2 rounds

___________

3 Pike HSPU

3 Ring Dip

3 Push Up

3 sets

Increase difficulty of HSPU each round to find the proper selection/scale for the workout today.

JT (Time)

RXConditioning

21-15-9 Reps For Time

Handstand Push-Ups

Ring Dips

Push-Ups

Intermediate:

21-15-9 Reps For Time

Box Pike Handstand Push-Ups

Ring Dips (Banded)

Push-Ups

Baseline:

21-15-9 Reps For Time

Pike Handstand Push-Ups (feet on ground)

Ring Dips (jump to lockout)

Push-Ups (kneeling)

Cool Down (Checkmark)

3×20 Banded pull a part

+

3x 15 Bent over DB lateral shoulder raise

Rest as needed between each set.