Skill
Handstands:)
handstand holds, handstand walk or wall walk practice

Spend about ten minutes working on the handstand skill of your choice. If you are interested in completing the CrossFit Open workout in class as prescribed you can use this time to practice wall walks to the written standard of the workout. You’ll also need to set up tape lines. One that is 10″ from the outside edge of the tape to the wall and one that is 55″ from the inside edge of the tape to the wall for women and 60″ from the inside edge of the tape to the wall for men. You can also choose to practice handstands or handstand walking during this time. Let your coach know if there is something specific you are working on!

Workout of the Day
Choice #1
OPEN Workout 22.1
AMRAP in 15 minutes
3 wall walks
12 alternating dumbbell snatches
15 box jump overs w/step down
OR
Choice #2
AMRAP in 15 minutes
30 shoulder taps in a plank hold
12 alternating dumbbell snatches
15 box step overs w/medicine ball

You have two options today for a fifteen minute AMRAP. Every Friday for the next three weeks the class workout will feature the CrossFit Open workout and depending on what the workout is there will be other options or suggested options for those that want to switch things up. If you’re wanting to approach these Friday workouts seriously make sure to pay attention to movement standards before the workout starts. If you are feeling box jumped out after Wednesday’s workout or the wall walk option looks daunting feel free to choose workout #2 for today! You’ll have some time before the workout to give wall walks a try or just practice your handstands depending on what you want to work on. Regardless of what option you choose your score today will be total rounds plus extra reps.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 50/35lb, 24/20″
overachiever: 50/35 lb, 24/20″