CrossFit Cape Cod – CrossFit
10 min of:
Handstand work, progressions towards hand stand walks
Weighted Pull-ups (3-3-3-3)
work up to a heavy set of 3 weighted pull ups, or strict pull ups or a 3 rep max with a light band across until failure.
Ring Dips (3-3-3-3)
weighted ring dips or strict or with lightest band possible