Skill
10×1 Lunge kick to handstand or Handstand Walk practice

These can be done against a wall or out in free space if you are ready! If you are comfortable kicking up out on the floor you might be ready to try taking a few steps on your hands. Wall walks are a great way to start getting upside down if you’re not ready to kick up on your own. If you’re not ready to get too far upside down you can try some holds in a pike position with your feet on the ground or on a box.

Workout of the Day
AMRAP in 20 minutes
5 pull-ups
10 push-ups
15 squats

OR

AMRAP in 20 minutes
5 strict handstand push-ups
10 alternating pistols
15 chest to bar pull-ups

You get two choices for today’s workout! These are both quite well known CrossFit workouts. The first choice is a little simpler and the second will prove more difficult with some higher skill movements. If you’ve never done either of these workouts the first option will be the best place to start. Pull-ups can be scaled if needed using a band, choosing jumping pull-ups or ring rows are also a great option. Keep your push-ups strict and work from either your toes, knees or with your hands on a box. If you are familiar with the movements you see in the second option and feel like this is an appropriate challenge you can definitely go for it! Both workouts are meant to be high round count workouts so do your best to transition quickly between movements.

CFD at home:
The main thing to consider today when adjusting to do either of these workouts at home will be the pull-ups. If you have a place for ring rows or pull-ups you can do the workout of your choice as written! If you don’t have a pull-up option available you can use your dumbbell or kettlebell and replace the pull-up reps with either a DB/KB swing or alternating hang cleans to mimic the pulling motion. A bent over row could work here too, but won’t quite match the cardio hit that we usually feel from kipping pull-ups. Have fun with whatever option you choose and we’ll see you on the leaderboard!