CrossFit Kivnon 190614

SKILL WORK

Partners or Teams of 3 (partners help balance)

Spend 15 minutes working on your next progression in the handstand ladder -

If you can -

Kick up to a handstand against the wall

then

Wall walk nose to wall and back down

or

Kick up to wall and do alternating shoulder taps

or

Kick up to a handstand on the floor and hold

or

Handstand walk

Make up a WOD you'd really like to do.

Make sure it's doable within a class environment, scalable, coachable, and a little fun doesn't hurt.

We'll name it after you, and save it as a benchmark WOD, and we'll repeat it every once in while.

Email it to us at crossfitkivnon@gmail.com

and you'll see it when the movement patterns fit what we've got going that week!!

First one up is -

JEREMY (Kivnon)

For time -

21-15-9 reps of

BackSquat 135/95 from the floor

Handstand push-up

then

Fence sprint

RX+ 165/115