Main – CrossFit

CFBB Warm-up (No Measure)

2 RDS

row 200m
15 GHD sit-ups
15 hyperextensions
10 strict pull-ups
10 pushups
10 reverse lunges
10 PVC pass-thrus
10 band pull aparts

Ring Dips (3*max strict)

L-Sit Pull-ups (3*max)

superset with ring dips

Handstand Push-ups (4*max strict)

scale to strict DB press 4*8-12

L-Sit (accumulate as much time as possible over 3attempts)