Category Archives: Long (< 20 min)

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 ….