CrossFit One World – CrossFit
Skill
Handstand Push-ups (10 Min. Handstand Progression Review)
Beginner: Pike Push Up/Box Push Ups/Wall Walks
Intermediate: Handstand Hold/Handstands w/slow decent down (strict)
Advanced: Kipping on Wall, Free Standing (no wall)
Advanced +: No Wall, Handstand Walks, No Wall Kipping Handstands
Strength
Tempo Thruster + Push Press (2+1, 5 X’s E2MOM (10 Min.) @ 50%)
3 seconds down, 1 second up (2x’s) + 1 push press
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min Amrap
5 hspu or pike up
10 T2b or Knees to Elbows from Plank Position
10 Front Squats 65/95
Handstand walk/bear crawl
(Down your box & back)
For Knees 2 Elbows (R&L=1 Rep)