5/21/19

Made2Live CrossFit – CrossFit

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Metcon

Row Handstand Walk (Time)

For Time:

50/40 cal Row

50′ Handstand Walk
* 5 min cap. Done in “you go, I go” fashion with a partner. You will make two attempts and your slowest score goes in wodify.

* Intermediate – 25′ Handstand Walk instead of 50′. Done in at least 5′ unbroken sections.

* Scaled – (3) 45 degree Wall Walks to equal 50′ Handstand Walk.

* Pick appropriate scale so that you can stay moving. Coaches may have some other great ways to scale the Handstand Walk as well.

Strength/Accessory

Wrist Curls DB Single Leg bench Lunge (No Measure)

3 Rounds:

Max Set Forearm Curls (Palm Up, Palm Down, Thumb Up)

10 DB Single Leg Bench Lunge
* Weight on Forearm Curls should only be 2.5-5# plate. Each arm done individually while leaning over a bench. Do max set palm up 1st round, max set palm down 2nd round, and max set thumb up 3rd round.

* Choose challenging weight on Bench Lunge. DB hanging in both hands.

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