"Let's Get Ready to REGIONALS-Rumble!!!"

*NOTE: Most  of the below WODs have been slightly modified from their original versions.  For official CrossFit Regionals workout descriptions, please see the official event site: http://games.crossfit.com/workouts/regionals

WARM-UP:

*Active Stretch

*400m Run

*w/ unloaded bar: 5 x Hang Pwr. Clean, 5 x Front Squat, 5 x Push Press, 5 x Hang Pwr. Snatch, 5 x OHS, 5 x Pressing Snatch Balance

*self-directed Handstand practice (hold, walk, push-up, etc.)

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Event #1 (Modified for CC):

*10 Min. AMRAP Hang Squat Snatch

-must increase load every 10 reps by a minimum of 5 lb.

SCORE = Total Reps & Final Load (at which you completed a minimum of 3 reps)

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2 Minute Rest/ Transition to WOD 2

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Event #2:

*Max Distance Handstand Walk in 3 min. (c)

-you may come down, rest, and kick back up to start back again where you left off until time is called

-to modify: 

a) Lateral Handstand Walk vs. Wall in 3 min. (p)

-mark distance w/ cones vs. wall 10 ft. apart

-continue to walk there/ back sideways 

OR

b) Max Handstand Hold vs. Wall for time (3 min. cap) (f)

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5+ Minute Rest/ Transition to WOD 3

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Event #3: “Nasty Girls V2” -

3 Rounds for Time -

*50 alt. Single-Leg Squat (“Pistol”)

*7 Muscle-Up (mods: Bar M-Up (w/ or w/o band), Jumping Rings/ Bar M-Up, OR 7 sets of 3 Ring Row + 3 Ring Dip)

*10 Hang Power Clean (175/115)