Wednesday January 20th


Wednesday January 20th

Today is more handstand work. PLEASE still come into the gym even if you have no interested in learning handstand walks or handstand push ups. Crossfit is scalable. there is always something to do. We will work on overhead presses if you are not interested in handstand work

3 Rounds
8 Scap Push Ups
8 PVC Pass Throughs
40 Lateral PVC Hops
Then :45 Handstand Hold

Unbroken Strict HSPU
Rest 2:00 after set of 3
Rest 2:00 after set of 2
Then, 5-4-3-2-1
***scale to kipping or using one or maybe 2 mats. If you are still working on this do the same reps/rest with strict DB presses.

3 Rounds
6 Devils Presses
6 Toes to Bar

Rest 3:00

3 Rounds
9 Toes to Bar
5 Devil’s Presses

Rest 3:00
3 Rounds
4 Devil Presses
12 Toes to Bar
DBs: 50/35s
Looking to go sub 18 minutes. Hard time cap at 22 minutes.


  • Toes to bar should be no more than 3 sets at any point
  • Devils Press will be a grind, be sure you have a weight you can move proficiently and steadily.