Scales - Front & Back on Left & Right Leg - 30 seconds each position
L-sit - 2 x 10 seconds legs extended, 2 x 10 seconds legs tucked
Inversions - 2 x max effort, 33 sec and 22 sec
Plank - 2 minute hold on elbows
Stretch - Hip/Hammy and Wrist Mobility
Warm up with 45, 135, and 185#
5 sets of 3 reps from a 15# Hi-Temp Bumper (~1.5 inches) at 225#
Programming was from Crossfit.com on 201217. I did not really care for the plate, but did not have an alternatively stable platform. A DC Block would have been perfect.