American Fit Co Northwest – CrossFit

THRUSTMASTER (Weight)

EMOM 10:

1 Thrusters

*Build to a Heavy

Rest 3:00

Max Reps @ 60%

Metcon (No Measure)

Handstand Walk Practice
2 wall walks Shift your body weight from hand to hand to walk up and down the wall.

3 handstand kick-ups Keep arms straight and kick-up gently and quietly.

10 handstand shoulder taps Slowly shift your bodyweight from hand to hand to gently lift one arm at a time.

3 walk-to-wall drills Kick up as slowly as possible and move the hands as you start to fall forward.

3:00 handstand walk practice “Move the hands slowly as the legs fall forward.”