CrossFit – Thu, Apr 9

American Fit Co Northwest – CrossFit

Handstand Walk (Checkmark)

Level 1:

12 min EMOM:

Min 1: 50ft Reverse Bear Crawl

Min 2: 20 Second Hollow Body Hold

Min 3: 50ft Overhead Waiter Carry (25ft per arm)

Min 4: 20 Second Arch Body Hold

Level 2:

12 min EMOM:

Min 1: 2 Reps of Kick Up Handstand Walk 12-24in away from the wall

Min 2: 20 Second Hollow Body Hold

Min 3: 1 Complex of: Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall

Min 4: 20 Sec Arch Body Hold

Level 3:

12 min EMOM:

Min 1: 25ft Handstand Walk (30 second cap)

Min 2: 20 Sec GHD Hollow Hold

Min 3: 25ft Handstand Walk

Min 4: 20 Sec GHD Sorenson Hold

Hyacinth (AMRAP – Rounds and Reps)

RX

2 5:00 AMRAP

500/450m Row

25 Push Ups

1000/900m Bike

25 Ring Rows