WOD

Thursday 22nd January 2015

Main – CrossFit

SKILL

Strict and kipping handstand push-ups

1.Kicking up into a handstand

2.Holding a handstand (20 seconds, 30 seconds, 1 minute)

3.Lowering into a handstand

4.Strict vs Kipping handstand push-ups

5.Deficit Handstand push-up

FINISHER

AMRAP in 6 minutes:

-4 Handstand push-ups

-8 Kettlebell swings (24kg/32kg)

-10 Burpees

SCALING

-Handstand push-up to an ab-mat

-Handstand push-up to a plate and ab-mat

-Wall climbs

-Handstand push-ups on a box.

-Reduce weight

Metcon (AMRAP – Rounds and Reps)