JP CrossFit – WOD

Metcon (No Measure)

Handstand walk skill practice time:

For athletes with Handstand walk:

-max distance unbroken hsw (5ft increments)

-hsw turning practice

-hsw plate obstacle walk

For athletes without HSW yet

-box around the worlds (5 reps)

-5×10 shoulder taps

-10x kick ups

Max Distance Handstand Walk

Every 5ft unbroken counts. Reps = feet traversed. Once you complete 25ft you have two options: turn around and do it again for distance, or start including obstacles.

Metcon (Time)

5 rounds of

10 thrusters*

2 wall walks

Rx: 95/65

Rx+: 3 wall walks

10 min cap!