Bear Canyon CrossFit – WOD
Handstand Walk Drill (5 Rounds for distance)
Skill Progression
*3 Perfect Deliberate Wall Walks
*1 Wall Walk + 20 Shoulder Taps
*Practice lateral walks along the Wall (wall facing)
*Kick up to wall then move hands closer to wall
*Kick up further away from wall and walk to wall
*5ft walks to wall
*practice partner handstand walks out on floor
Then..
Handstand Walk
Every 90 seconds, 5 Sets
50-100ft HS Walk
“Prank Sinatra” (AMRAP – Reps)
16:00 EMOM
min 1: 8 Strict Handstand Push-Ups
min 2: 16 GHD Sit-Ups or 22 Abmat Sit-Ups
min 3: 14/12 Calorie Row
min 4: Rest
*add 3/2 Calories on each round of the rower
Rx+:
16:00 EMOM
min 1: 15 Strict Handstand Push-Ups
min 2: 20 GHD Sit-Ups
min 3: 16/13 Cal Row
min 4: Rest
*add 3/2 Cal each minute to Rowl
Level 2:
16:00 EMOM
min 1: 5 Strict Handstand Push-Ups
min 2: 16 GHD Sit-Ups or 22 Abmat Sit-Ups
min 3: 12/10 Cal Row
min 4: Rest
*add 3/2 Cal each minute to Row
Level 1:
16:00 EMOM
min 1: 6 Box Handstand Push-Ups
min 2: 16 Abmat Sit-Ups
min 3: 9/7 Cal Row
min 4: Rest
*add 3/2 Cal each minute to Row