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REMINDER

This Saturday we will be holding our annual end of the open celebration immediately following 18.5![/text-with-icon][vc_column_text]

SKILL

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

Now that we’ve seen handstand walking in The Open it’s time to become pros at being upside down! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are new to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend todays skill work time practicing walking on your hands!

WOD

AMRAP in 20 Minutes
30 Sit-ups
25 Push-ups
20 Box Jump 24/20″

Workout notes

Today’s workout is a long duration triplet with three bodyweight movements.  None of these movements are totally isolated to one joint but you will find that each provides a little bit of recovery from the others so work on fast transitions and attacking each movement as quick as possible.  Push-ups will get hard but that’s okay! Do your best to maintain the strictest movement standard even under fatigue. With twenty minutes on the clock there is a potential for a pretty high volume in each movement. If you are new to CrossFit or this level of volume consider scaling the total reps in each round or cut the entire workout time to 10 or 15 minutes.[/vc_column_text][/vc_column][/vc_row]