Skill

10 minutes of handstand practice

Get some feedback from your coach and work on your handstand skills for about 10 minutes. Work on your favorite drill that you’ve been practicing, or pick something familiar from the list below and try to move to the next skill with your coach.

In roughly ascending order of difficulty:

Plank hold
Box shoulder stand
Wall walk
Handstand kick up against wall
Crow stand
Cartwheel
Freestanding handstand kick up
Handstand walk

Workout of the Day

4 rounds:
1 minute of box jumps
1 minute of wall balls
1 minute of calories
1 minute of rest

Keep a steady pace on your box jumps, then go for a big set of wall balls at the start of every minute; this is the perfect chance to see if you can extend your unbroken set size a little longer than normal in an interval context.

standard: 20/12 inch box, 12/8 pound ball
rx and sport: 24/20 inch box, 20/14 pound ball
metcon: 4×3:00 on, 1:00 off