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12/23/2020

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)

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