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WOD

CrossFit SAW – CrossFit

Warm-up

Warm-up (No Measure)

(5+ min.) Get Warm with a Jump Rope

20-25 reps of each:

Single Jumps

Scissor Jumps

Out/In Jumps

Double-unders

Triple-unders

*In between movements, perform some Jump-Rope Drills

(10 min.) Inverted Prep and Shoulder Mobility – In Partners

30-sec. Handstand Hold each (QUICK SCALE: Walk feet up wall or Plank Hold)

30-sec. Partner Wall Slides each

30-sec. Handstand Hold each – Wall facing (QUICK SCALE: Walk feet up wall or Plank Hold)

1-min. Wall-Facing Stretch together

30-sec. Hand Releases in Handstand each (QUICK SCALE: Plank Hand Releases)

2 rounds

*For the Holds, have them aim to hold for 30 sec. If they can’t, have them take short breaks and go back up again.

Warm-up (No Measure)

(10-15 min.) Handstand-Walking Practice

In their Partners, go through the list of progressions, while supporting/spotting/holding each other as much as needed:

Wall Facing L Holds – Taking one leg off the wall and alternating

Handstand Kick-up a little away from the wall and walking one hand into the wall.

Kicking up into a Free Handstand in the middle of the floor.

Walking with support

Walking without support

* Add more progressions that you feel necessary

(12 min.) Perform Workout

Metcon

Metcon (AMRAP – Reps)

Handstand Walk

Accumulate as many meters

as possible in 12 min.

Every time you break, perform

30 Double-unders
Score is total meters, scored as reps. Same for box around the worlds

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