CrossFit
Skill Work
Handstand Push-ups [Video]
Take 10 minutes to for handstand work.
Beginners: handstand holds and negatives into the tripod position.
Intermediate: multiple kipping HSPU reps.
Advanced: handstand walks.
Conditioning
For Time:
50 Pull-ups
1000m Row
50 Wall Ball Shots (#20/14)
100 Double Unders
Optional Recovery Work
3 Sets Not For Time:
• Couch Stretch x 1 minute per side
• 10 ATYT Crossover Symmetry
• 15 GHD Sit-ups
Bootcamp
4 Rounds of 45 Seconds On, 15 Seconds Off:
• Weighted Step-ups
• Plate Plank Walkovers
• Side Shuffle with Weights
• Pike Sliders
• Press Jacks
• Bicycle Abs
• Jumping Lunges
• Rest
