Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Handstand/Handstand Push Up Practice (Checkmark)
0:00 – 6:00
Practice Kicking up to a Handstand or Free Standing Handstand Practice
—- Then—–
6:00-16:00
Build to a Tough Set of 3-5 Reps of Handstand Push Up Variation
[From Box, Ab-mat, Kipping, Strict, Deficit, Parallette, Wall facing]
WOD (AMRAP – Rounds)
30:00 EMOM RX+
1] 18/14 Cal row
2] 8-12 Wall Facing HSPU or 5 Wallwalks
3] 18/14 Cal C2 Bike
4] 10-12 Bar Muscle Ups or 15-20 Toes To Bar
5] Rest
WOD (AMRAP – Rounds)
30:00 EMOM
1] 14/10 Cal row
2] 3-5 Wallwalks
3] 14/10 Cal C2 Bike
4] 10-15 Toes To Bar
5] Rest