Capstone WOD
Runs, Burpees
As many rounds as possible in 15 mins of:
250 m Run
15 Burpees

Post total rounds.

Team Capstone WOD
Deadlift x 16
One rep every 30 seconds for 8 minutes

Tabata Deadlifts, Burpees
8 rounds for max reps:
Deadlifts (275/185), 20 seconds
Rest 10 seconds
Burpees, 20 seconds
Rest 10 seconds

L Sits
Hold an L-sit for a total of 2:30 (parallettes)

Capstone CrossFit Gymnastics WOD
Diannie
5 rounds for time of:
30 Double Unders
30 Sit-up (abmat)s
9 Deadlifts
9 Handstand Push-ups

Post total time.

Coach’s Notes
Kipping Week

Skill of the day
Kipping Handstand Push-ups