Friday's WOD


Skill:


Post Warm up: Wrist Prep Routine for HS Walk


Handstand Walk Progressions (see link)

**Coaches: please set up 25 FT handstand walk areas marking off 5 FT increments

  • Work through progression options as a class, then athletes will CHOOSE 1-2 challenging progression and perform approx 10-15 min of HS Walk Development.

  • WOD Options:

  • 25 FT Vertical Bear Crawl Handstand Walk = 1 HS Walk

  • 1x - Handstand Walk around Box (1/4 way around LEFT + back to center + ¼ around RIGHT + back to center = 1 HS Walk)

  • 10x Shoulder Taps (most challenging variation) = 1 HS Walk

  • 3x HS Walk to Wall = 1 HS Walk (most challenging distance)

  • 25 FT Handstand Walk (minimum 5 ft increments or return to previous hash mark)


WOD:


15 min AMRAP:

Alt. Sprint

10 Alt. 1-Arm Dumbbell Snatches (50/35)

25 FT Handstand Walk / Box HS Walk / HS Walk variation


Alt. Sprint Options: 250/200m Row / 200m Sprint / .5/.4 Bike / 60 Doubles or 120 Singles


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com