CrossFit9 – CrossFit WOD
Handstand Practice
This can vary massively from person to person. Some will work on handstands, some getting upside down for the first time, some will focus on overhead stability and strength
Handstand Practice (Time)
Get upside down! Wall handstands Stationary handstands Handstand push-ups Handstand walks
Crow
Headstand
SL headstand
Full headstand
Virtuous headstand
Handstand
wall facing
freestanding
using wall
tuck/straddle/split/pencil
Freestanding HSPU
Handstand walking
Metcon
Kelly Brown (Time)
5 Rounds for time of:
Row 440 m
10 box jumps
10 deadlifts
10 wall-ball shots
♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
In honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44, who passed away after a courageous five-year battle with ovarian cancer. Sept. 15, 2020
To learn more about Kelly Brown click here
25 minute cap