A1. Handstand work
15 mins to spend on HS-related skills like:
- chest-to-wall HS holds*
- partner-spotted free-standing HS hold and/or walk
- HS shoulder taps or on a plate (4x fatigue, e.g.)
- accumulating 15 wall walks, 15-20 strict HSPU or 30 kipping HSPU
A2. Kneeling KB see-saw press
3 x 12-16 (total)
8 min AMRAP
20 USA KB swings (24/16kg)
15 wall balls (20/14)
10 HSPU (sc: pike/mtn climber pushups)
*Some Crossfit gymnastics coaches advocate that an athlete should be able to hold 3 x 60 second chest-to-wall HS holds (with 2 mins of rest) before starting to work on free-standing practice. Give it a shot!
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