CrossFit Pally – CrossFit
Shoulder Press (10 minutes to build up to a 2rep max)
Spend 10-15 minutes going through handstand drills, pick several and ask coach for support or other drills.
-Accumulate time upside down, facing the wall in perfect hs hold: 45-75 seconds at a time
-perfect pike position on box, work on lifting one leg completly up, if possible balance and work on getting the second leg off box
-donkey kicks or kicking up to a handstand on the wall
-HS pushup negatives, shooting for as full ROM as possible. Can scale to pike if need be.
Metcon (AMRAP – Rounds and Reps)
11 S20 95/65
11 Air Squats