Thursday 5th February 2015

Main – CrossFit



1. Kicking up into a handstand

2. Holding a handstand

(20 seconds, 30 seconds, 1 minute)

3. Straddle handstands/headstands

4. Handstand walking progressions

- Feet on a box

– Shoulder slaps


In a team of 4 complete the following for time:

AMRAP in 5 minutes of:

– 80 KB swings (16kg/24kg)

– In the remaining time max distance Handstand walk

Only one person working at one time for the entire workout, all 80 KB swings must be completed before moving on to the handstand walks. 


The scaling for the handstand walks is the feet on top of a 20” box in the middle, the butt is in the air, the hands on the floor.

The hands walk round the box whilst the feet remain on the box.


RXD mark a distance of 10ft to equal 1 rep.

Scaling 1 full circle of the box counts as 1 rep. 

One person must complete one 10ft distance or 1 full circle on the box before the next person can be tagged in.

Metcon (AMRAP – Reps)