Not quite the OG but good try

CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

60 Shoulder rotations each arm

3 x

5 Controlled Shannon in a big night out Kicks to handstand

10 Push-up the ground downs

10 your an Egg bro flips

L-Sit Power (1 Rounds for reps)

Reverse Tabata 10 Seconds work 20 Seconds rest

L- sit hold

– on two chairs

– on dumbbells

– on plate stack

Or plank Tabata but 20:10 second work to rest ratio

Gymnastics Skill 4 (2 Rounds for reps)

6 Minute EMOM – Pick a number to hold

– Floor Sweepers

– Plate/ Object turn overs (focus on explosive hips and active shoulders) or hollow rocks

Shannon needs to do some Squats (Time)

100 Air Squats

20 Strict Handstand Push-ups/ Box Pike/ Floor pike/ Push-ups

75 Air Squats

15 Strict Handstand Push-ups/ variation

50 Air Squats

10 Strict Handstand Push-ups/ Variation

25 Air Squats

5 Strict Handstand Push-up/ Variation

Courage, Commitment, Community.