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.
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.
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)
3×20 Banded pull a part
+
3x 15 Bent over DB lateral shoulder raise
Rest as needed between each set.
