CrossFit WOD – Mon, Dec 4

TimberWolf Crossfit – St.Paul – CrossFit WOD

15min Handstand Skill Practice (No Measure)

Beginners :

Practice kick up to wall

Shift weight side to side

Freestanding headstand

Pike to Headstand

Intermediate :

Freestanding Handstand hold

Shift weight in freestanding HS

Pike to Headstand

HS walk attempts / short segments

Advanced :

HS Walk practice – pirouettes, stairs, etc

Straddle to HS Press

Freestanding HSPU

Paralette HS

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
20min cap