Skill

5 rounds:
30 seconds of handstand practice
30 seconds of rest
30 second L-sit
30 seconds of rest

Pick any handstand drill that you’d like to work on for the 30 second interval and get some time in upside down. If you aren’t sure what to tackle, go with a wall walk or a handstand kick up against the wall and hold it to get some endurance and stability work in. Modify the L-sit by tucking the legs if needed so that you can hold for the whole 30 second interval.

Workout of the Day

2 rounds for itme:
500 meter run
25 crossovers
50 kettlebell swings
25 crossovers

18 minute time cap

Use a light kettlebell today, and get ready for some large sets of swings. 100 total reps isn’t actually all that many to get done in a workout, but 50 at a time will feel daunting if you don’t pick the right weight and prepare yourself to break it up before it gets too rough. Modify the jump rope volume and difficulty so that you can get through each set it under 45 seconds.

standard: 16/12
rx: 24/16
sport: 28/20
metcon: 2×5:00 on, 2:00 off