Warm-up – Run 100m forward, run 100m backward, karaoke 25m to the right and 25m to the left, 20 forward and 20 backward arm circles, 10 push-ups, 10 pull-ups, 10 sit-ups, 10 back extensions.
Skill:Â Handstand, Handstand walk
21 Handstand Push-ups
18 Handstand Push-ups
15 Handstand Push-ups
12 Handstand Push-ups
9 Handstand Push-ups
6 Handstand Push-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
You can climb fast and secure with the technique on the left, a little slower and more secure with the technique in the middle, really fast with minimal security with the technique on the right.
Image courtesy of CrossFit.com