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Bear Canyon CrossFit – WOD

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Gymnastics

Handstand Walk (15 mins )

Spend 15 mins of HandStand walking practice.

Scaling Progressions

-wall walk and hold

-wall walk and hold + shoulder taps

-kick up into handstand hold against wall +hold

-Kick up+ shoulder taps

-Start a few feet back kick into handstand and hold without wall

-handstand hold plus 1 step.

Triathlon (Time)

For Time:

100 Cal Ski / or 100 Slam Balls

100 Cal Bike

100 Cal Row

stagger start since we have 2 ski ergs or 100 Slam Balls in place of ski erg if class is to big.