Thursday

Main – CrossFit

Handstand Push-ups (15 minutes)

-headstand
-leaning/loading against wall
-driving feet upward
-kipping Hand Stand Push Up
-linking reps together

*Athletes who have a kip already can work on some STRICT sets pre-WOD
*Develop SKILL and HSPU modification option
*DON’T wear yourself out on HSPU before WOD

Conditioning (AMRAP – Reps)

3 Rounds
1:00 minute staion/:30 sec rotation
MAX REPS each station

Hand Stand Push Ups
Kettlebell swings (70/53)
Wall ball (20/14)
Row (calories)

RX;
HSPU
Men- head to ground
Women- head to 1-abmat

Wallball
Men- 20lb ball/ 10′ target
Women- 14lb ball/ 9′ target