Warmup
4 Rounds
10 Push Ups
10 Cal Row
15 double unders or attempts.
Review Handstand Holds and walk. Try to get upside down today if you can. You will have 20 Minutes at the end of class to work on any skill or strength you want. We want max effort on this wod so there is no strength today. Quick note.. the wod is not the time to practice double unders if you dont have them. scale so you can keep moving the entire tim.
Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
Scroll for scaling options.
Post rounds completed to comments.
Related:
• CrossFit WOD 180421 Tips With Pat Sherwood
• The Handstand Walk
Scaling
This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
50 wall ball shots
50 double-unders
30-second handstand hold
50 double-unders
50-cal. row
50 double-unders
30-second handstand hold
50 double-unders
Men: 14-lb. ball to a 10-ft. target
Women: 10-lb. ball to a 9-ft. target
Beginner Option
Complete as many rounds as possible in 20 minutes of:
25 squats
25 single-unders
25-ft. bear crawl
25 single-unders
25-cal. row
25 single-unders
25-ft. bear crawl
25 single-unders