Perform 3 Rounds of:
- 60 Second Handstand Hold with back against the wall
- Rest 1 minute
- 60 Second Headstand Hold
- Rest 1 minute
Then do a Kettlebell ladder EMOM beginning at 8 Reps and adding 2 reps per minute (taken from Atomic Crossfit)
- 8-10-12-and so on…until you cannot complete the total number of reps in the minute
Rest one minute after failure then begin a Push-up Ladder beginning at 6 reps
- 6-8-10-12 and so until you cannot complete the total number of reps in the minute
Rest one minute after failure then begin Toes toBar ladder beginning at 4 reps
- 4-6-8-10-12 and so on until you cannot complete the total number of reps in the minute
Results: Was only able to hold 60 second handstand in the first round, after that only around 30 seconds. Headstand was the opposite, kept falling in the first round but by the last one was able to hold 60 seconds without touching the wall. Kettlebell Swings – 8 rounds + 14 reps (114 total)/Pushups – 6 rounds + 12 reps (78 total)/T2B – 5 rounds + 6 reps (46 total).