9.9.16

Individual warm-up
200m run/row
10 leg swings
10 lunges w/rotation
5 inchworm walkouts
10 groiners

Group warm-up
:30 box shoulder stretch
5 downward dog to cobra transitions
10 sidelying arm windmills
:30 handstand hold
10 push-up plus
20 monster walks

Benchmark Friday!
CrossFit Open Workout 15.4
8 min AMRAP
3 handstand push-ups
3 cleans 185/125
6 handstand push-ups
3 cleans 185/125
9 handstand push-ups
3 cleans 185/125
12 handstand push-ups
6 cleans 185/125
15 handstand push-ups
6 cleans 185/125
18 handstand push-ups
6 cleans 185/125
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Cash-out
3 sets:
10 sit-ups w/ball toss against wall
:45 plank hold in hollow position
-rest as needed-