Warm-up: Cone to cone side shuffle facing right, 5 push-ups, 1 island run, cone to cone bear crawl, 1 island run, side shuffle facing left, 5 push-ups, 1 island run
Workout: For time: 25 Ring dips Run 400 meters 50 Push-ups Run 400 meters 25 Handstand push-ups Run 400 meters Post time to comments.
Cool-down: Spend 5 minutes with a trigger point ball to the triceps
“A CrossFit Transformation”, CrossFit Journal preview video [wmv] [mov] CrossFit Ero Tour – video [wmv] [mov] “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson
