15 Cal Row

Walking Lunges 30’

Walking Kicks 30’

Side Lunge 30’

Inchworm 30’

Bear crawl 30’

Crab Walk 30’

3 Wall Walks

5 Min Jump Rope work


Every 2 Min for 6 Min:


Accumulate 45 Sec Handstand Hold

Video courtesy of CrossFit St. Charles. To prep us for the Handstand Push up work today, let’s spend a little time upside down.  If you are not able to hold a handstand yet, here are some scaled options.



60 Double Unders

30/21 Calorie Row

15 Handstand Push Ups

A good steady pace through the DUs and rowing is a good idea to let you hit the HSPUs hard and fast!

Scaling Options:

DUs -> 150 Single Unders per round

HSPUs -> Pike Push Ups on box -> Pike Push Up off floor -> Hand Release push ups

Videos courtesy of Black Iron Gym and Mike Collette, respectively.

Cool Down:

Calf Stretch on rig – 1 Min per side


Banded OH stretch – 1 Min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s