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Components

Handstand Skillwork

"Operation"

CrossFit - Thu, Nov 21

Warm-up

3 Sets: 1 Minute Stations

-Ski

-Wall Walk to HS Hold

-Air Squats

then

2 rounds:

10 Lu raises

10 Pushups

5 Dball Squats (find workout weight)

200m Run

4 Sets:

Handstand Skillwork

4 Sets-
A. Wall walk up to 10 shoulder taps
B. 40m Single Arm OH KB Carry (heaviest possible)
-Rest 1 minute between sets

"Operation" (AMRAP - Rounds and Reps)

20 Minute AMRAP:

200m Run

4 Wall Walks

15/12 Cal Ski

10 Dball/Sandbag Bear Hug Squats 100/70

**Every round add 200m Run

Rx+= 50' HS Walk, 150/100

Want to see some of these movements in action? Check out our .