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CrossFit WOD – Thu, Dec 21

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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

Ring HS / HSPU

For Time (Time)

Accumulate reps – partition as desired:

20 FS (185# / 125#) (Rx+: 225# / 155#)

60 Pullup (Rx+: C2B)

120 Cals (Rx+: Echo)

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