A talk by Christmas Abbott from Creative Mornings. Good stuff from a fellow CrossFit athlete.

Warmup
Run to Sessions

Skill
Level 3/4
160 Yd Spider/Crab walk
20 Handstand Pushups (level 3-negatives)
50 Stall Bar Leg Raises
100 Air Squats

Level 2
120 Yd Spider/Crab walk
90 Sec Handstand Hold
50 Stall Bar Leg Raises/Knee Tucks
50 Air Squats

Level 0/1
80 Yd Spider/Crab walk
120 Sec Down Dog Hold
Practice Kicking Up to Handstand
30 Stall Bar Leg Raises/Knee Tucks
50 Air Squats

Conditioning
“Timestretch”
20 Minute Limit
Levels 2-4
AFAP
800 Yd Run
150 Kettlebell Swings (levels 3/4 – 32/24) (level 2 – 24/20)
800 Yd Run

Levels 0/1
4 Rounds AFAP
400 Yd Run
25 Swings