WOD

Thursday 27th November 2014

Main – CrossFit

SKILL

SPEND 30 minutes working on the following progressions

-Wall climbs (getting used to being inverted)

-Kicking up into a handstand

-Holding a handstand working from 10 secs up to 1 minute

-Strict handstand push-ups to a 5kg plate and ab-mat or just 1 ab-mat

-If you can perform a strict handstand push-up start to work on handstand push-ups at a deficit.

FINISHER

EMOM for 6 minutes of:

– 30 Double unders

– Max Handstand push ups in the remaining time

SCALING

60 Singles

HSPU to an ab-mat/ HSPU with a plate and ab-mat/ HSPU on a box/ Wall climbs

Metcon (AMRAP – Reps)