July 17, 2017
by Alex Etzen
XS CrossFit – General CrossFit
Skill-work
Handstand Walk
Spend a few minutes on each piece
– HS Hold (against wall)
– Shoulder Touches
– Freestanding hold (with partner)
– HS walk to wall (start with one step, then two, then three, etc.)
– Walk away from wall
– HS walk!
Metcon
Metcon (AMRAP – Reps)
15 MIN EMOM:
MIN 1: Max rope climbs to 15′
MIN 2: REST
MIN 3: 15 Push-ups with hands on 45# plates
Score is total rope climbs performed. Chest must touch the ground between the plates during push-ups.