CrossFit West Houston WOD
Aerobic Capacity Test
2k Meter Row
Gymnastics Work No Measure
Handstand Walks
For those that can handstand walk practice in 5 to 10 foot increments
Focus on hollow body position
5 walking attempts rest 1 minute in between
HSPU
For those that can do strict HSPU
5 sets of 3 rest 1-2 minutes
If you do partial modified distance then do 5 sets of full range negatives
Handstand Holds
Practice 5 sets of 20 seconds
L Sit Holds
Full L Sit Hold legs extended
Progressions:
Tuck Hold Beginner
Single leg tuck one leg extended
Hollow Hold
attempt 5 max time holds
Post your scores to the Whiteboard.
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