Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Handstand Walk (No Measure)
Boxes inside Monster Rig
4 Sets
Piked Box or Wall Facing Handstand Plate Climbs
– Start with just shifting the shoulder, then take one hand off if you can, add plate from there onwards
[Rest 1:30 between]
3 Sets
Wall Facing Handstand Hold for
Max Duration
[Rest 0:15 only]
100′ Double DB/KB Overhead Carry
[Rest as needed]
– Hold Handstand with Hands
Stacked under shoulders
– Squeeze Legs and Feet
Together – Point Toes
– Feel some weight in fingertips, actively pressing throughout
RX+
4-6 Rounds
25 or 50′ Handstand Walk
[Rest 1:00-2:00 Between]
– Aim for Quality, Control and unbroken sections if you can
WOD (Time)
For Time
4 Rounds
4 Wall Walks
16 DB Shoulder to Overhead
20-40-60-80 Air Squat
RX+ = 8 Wall Walks. 35/50lbs