SKILL

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Hooray for handstand day!  Bodyweight skills are just as important as weightlifting if you are looking to be a well rounded CrossFitter.   If you are new to this skill start by gently kicking up to a wall or practice wall walks to build the upper body strength and midline positioning that this skill requires. If you are comfortable in a handstand start by gently rocking up onto your hands increase the height of your legs with each attempt.  Save yourself from a crash and burn by being conservative and trying to find a vertical balance point before you start barreling across the gym.  You will need to be able to hang out upside down with locked out arms and so a bail out plan or partner assist in place if this is new to you.  If you are comfortable kicking in to a freestanding handstand on your own spend today practicing walking on your hands or try tackling an obstacle or two!

WOD

AMRAP in 20 Minutes

40 Wall ball shots 20/14 lb 10/9′
20 Burpees
400M Run

Workout notes

This workout is a long duration triplet with two moderate sized sets of CrossFit conditioning movements in each round.  All three movements will get you breathing fairly hard so the best advice for this workout would be to moderate your tempo so that you can keep a steady intensity level for all twenty minutes. In this workout the run constitutes a fairly large part of the workout so staying conservative while you are inside will allow you to push the pace a little bit on the run.