WOD

Tuesday 1st July 2014

Main – CrossFit

SKILL

Spend 10 minutes working on being inverted
– Kick up into a Handstand
– Hold a Handstand
– Work through strict handstand push up progressions

Spend 10 minutes working through the toes to bar progressions
– Swing
– Pop the knees up
– Knees to elbows
– Flick the feet
(Stay small, stay compact)

WOD

5 Rounds for time, of:
– 4 Strict Handstand push ups
– 8 Toes to bar

SCALING
-Strict HSPU
1ab-mat
5kg and Ab-mat
shoulder press at 80% of 1 rep max
-Toes to bar
Knee raises
8 ab-mat sit-ups

Metcon (Time)