CrossFit:

10 minutes:

on the minute do a plank hold for 40 sec (30 for scaled), rest the rest of the minute

rest 1 minute

10 minutes:

15 wallballs on the minute every minute (scale down appropriately)

No rest

10 stand ups 1st minute
9 stand ups 2nd minute
…etc… untill 1 stand up

No rest

3 minutes of cumulative handstand holds (2 minutes if scaled). Do in as little sets as possible

WhipCON:

5 rounds:

10 air squats
10 Barbell Rainbows each side
10 burpees
10 4 count fluttering leg kicks
10 db squat clean thrusters
10 supermans
10 star jumps

Found a video of an awesome guy doing the rainbows:

CrossFit Mean Streets
Downtown LA

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