CrossFit Pally – CrossFit

Handstand Walk Progression work

Spend 8-10 minutes practicing walking on your hands or doing the following drills:

Freestanding kick ups with hands turned out

Kick ups to wall with hands turned out

20-30 marches either on box, facing wall, back facing all or freestanding

30 second nose to wall holds


Metcon (Time)

Halloween Wod Chipper for Time:

31 reps of each movement

-Box Jumps 24″/20″

-Chest to bar

-KBS 35/53

-Front Squats 115/80

-Toes to Bar

-Push Press 115/80

-Deadlift 115/80

-Wall Balls 20lb/14lb 10ft/9ft

-Bar Facing Burpees

Ideally, use same barbell weight for all barbell movements regardless of “ease” of one movement over the other

Goal is to get this done under 30 minutes but I won’t cap it since it’s a Holiday =)