CrossFit

WOD
Gymnastics Test
AMRAP 14 Minutes, Climbing the Ladder:
3 Toes to Bar*
10 Double DB/KB Deadlifts 50s/35s
8/6 Calorie Row

*Each round, add 3 Toes to Bar.

Feel: Gas
Pacing: Sustain

Scaled:
AMRAP 14 Minutes, Climbing the Ladder:
3 Knee Raises*
10 Double DB/KB Deadlifts 35s/25s
8/6 Calorie Row

*Each round, add 3 Knee Raises

SKILLZ
For 10-15 minutes (after metcon), practice the following skills, progressing to the next option when able:
Headstand
Headstand to forward roll
Headstand to Freestanding Handstand Push ups
Sets of 2+ freestanding HSPU

Stimulus: Skill
Rest: As needed