JP CrossFit – WOD

Handstand Walk Skill Work (No Measure)

For athletes who are able to perform a handstand walk:

Max distance handstand walk (if you have less than 20′ unbroken)

Handstand walk turning practice

Handstand walk plate obstacle course

Backwards handstand walk

For athletes without a handstand walk yet

Box around-the-worlds (5 reps)

5×10 wall-facing shoulder taps

5×10 shoulder taps facing away from the wall

10 kick ups

Coach/athlete assisted walks

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Dumbbell Hang Squat Cleans*

20′ Handstand Walk

12 Toes to Bar

20′ Handstand Walk

*Rx: 60/50/40/35

Rx+: Minimum 10′ increments for Handstand Walk
Scale handstand walks to 3 wall walks or a scale that that takes about 1 minute.