4 rounds of
- 5 x Weighted Pullup @ 10kg
- 3-5 x Deficit Handstand Pushup
Then based on a Crossfit main site WOD, take 20 minutes and
- Accumulate 60 seconds Handstand Hold
- Accumulate 60 seconds L-Sit Hold (bent knees if needed)
- Row 500m (active recovery)
Then EMOM for 20 minutes of
- Front Lever Practice (see this Instagram post for examples)
Results: Part one went well. Second part completed 2 rounds, bent knees both rounds 😀. Front Levers ….