Capacity

15 minutes to complete

CrossFit Athlete
3 rounds (15minutes)
1 Minute Handstand hold against wall
rest :15
1 Minute – 180* GHD Back Extension Isometric Hold
rest :15
1 Minute – Barbell Overhead Support 50/35kg
rest :15
1 Minute – Plank
rest :15

CrossFit & CrossFit Endurance
3 rounds (15minutes)
1 Minute Handstand hold against wall [Scale: feet on box]
rest :15
1 Minute – 180* GHD Back Extension Isometric Hold [Scale: Hip bridge with legs only slightly bent]
rest :15
1 Minute – Barbell Overhead Support 40/20kg
rest :15
1 Minute – Plank
rest :15

CrossFit Rookie
3 rounds (15minutes)
:30 Minute Handstand hold against wall [Scale: feet on box]
rest :15
1 Minute Hip bridge with legs only slightly bent
rest :15
1 Minute – Barbell Overhead Support (Comfortable weight)
rest :15
1 Minute – Plank
rest :15

W.O.D

12 minutes to complete 

CrossFit Athlete
Buy In: 400m Run

Then 3 Rounds of:
15 – KB Clean & Press (10ea arm) 24/16kg
10 – Over the KB Burpees

Cash Out: 400m Run

CrossFit & CrossFit Endurance
[Scale: KB weight 20/12kg]

CrossFit Rookie
[Scale: KB weight: comfortable wight]