Warmup:
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
S/S/S:
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.
WOD:
AMRAP 20:
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.
Joint Strike CrossFit 