CrossFit WOD – Thu, Jan 4

TimberWolf Crossfit – St.Paul – CrossFit WOD

Push Jerk (4×2 @ 85%)

Split Jerk (1-1-1-1)

Clean (3×1 @ Max Split Jerk)

15 Minutes of 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

500m Row (Time)

Max Effort 500m Row